The #deckofcards workout continues this week. I did arms today so it was a bit longer today because I did have some extra time in the morning.
If you want gains and growth you need to #challengeyourself and push harder. Forget the fly-by-night celebrity workouts that are either going to take you 2-3 hours a day to complete (what working slobs have that lifestyle and time in the day anyway) or the 12 minute workouts that don’t work.
Challenge yourself once a month. Pick out your exercise for each body part and run through the deck of cards. For me, I do find the one day a month to spend the extra time on arms only because I train biceps and triceps together. Other than that I work one body part a workout. We all want 45-60 minute workouts. Perfect for this challenge.
Today was biceps to start. Not seen is my heavy starter sets of straight barbell curls 5 sets (2 warm-up) and finish heavy with 145lbs for 6 reps. Then right into the deck with seated single-arm dumbbell curls. This shit gets heavy at the end. Notice I start with a hammer grip. This hits the bicep right at the bottom for me where it attaches to the forearm. Then I finish with some single arm bicep curls on one of my favorite machines. Notice the arm extension this machine gives; similar to single arm extension curls with the cables, but more stable. This give peak which God knows I desperately need.
Triceps description written in comments. Instagram cut me off......continued