Not my best shot, but that Sutro Tower is hard to photograph!
Monday begins my Heavy Week with Arms. Heavy Week is basically just Light Week with more weight and less reps. As it was explained to me, alternating Heavy/Light workouts means you workout different types of muscle (slow vs fast twitch) giving you a more complete workout and letting your alternate muscle type more time to heal.
That said, here’s Heavy Arms:
- Warm up with 15 pull ups, close grip palms in
- More pull ups: 4 sets of 6 reps at bodyweight, or with a dumbbell between your feet if you can handle extra weight
- Dips (for triceps): 4s/12r/body weight + 25lbs
- Standing Preacher Curls: 4s/6r/90lbs-130lbs
- Skull crushers: 4s/6r/135lbs-170lbs
- Close-grip benchpress: 4s/12r/135lbs-170lbs
- Isolation Curls: 4s/6r/45lbs-70lbs
