3-19 Arm Blast

There is some chest in here but it’s a Suns Out Guns Put kinda day in the PNW

Superset it all!

  • Close Grip Bench 5sets 20-25reps + EZ Bar Curls 5sets 12-15reps
  • Straight Bar Curls 5sets 20-25reps + EZ Bar Skullcrushers 5sets 12-15reps
  • Cable Preacher Curls 4sets 12-15reps + Cable Rope Press 4sets 20-25reps
  • Straight Bar Curls 3/50method + Cable Rope Press 3/50method
  1. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  2. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.
  3. 3/50 Method pick a weight for 3 sets working sets where you are trying to get to a total of 50reps. Do as many as you can each set. When you can hit 50reps in one set add weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

Advertisements

3-18 PostShift Triceps 

  • Rope Cable Overhead 6sets 20-25reps
  • Triangle Cable 4sets 12-15reps
  • Straight Bar Cable 4sets 20-25reps
  • Rope Cable press 3/50method
  1. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  2. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.
  3. 3/50 Method pick a weight for 3 sets working sets where you are trying to get to a total of 50reps. Do as many as you can each set. When you can hit 50reps in one set add weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

3-15 arm blast

Had some time this morning just to blast arms. Did some light chest work but wanted to really get a big pump.

  • Close Grip Bench + Straight Bar curl 4sets 20-25reps
  • Incline seated curls + Overhead DB Press 4sets 12-15reps
  • Cable Triangle Press + DB Curls 4sets 12-15reps
  • EZ curl Bar + Cable Press both 3/50method
  1. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  2. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.
  3. 3/50 Method pick a weight for 3 sets working sets where you are trying to get to a total of 50reps. Do as many as you can each set. When you can hit 50reps in one set add weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

1-18 PostShift Triceps 

  • CloseGrip Bench 4sets 4-6reps
  • Skullcrushers 5sets 12-15reps (rest pause)
  • Triangle Pulldown 5sets 12-15reps (rest pause)
  • Straight Bar cable 3/50 method
  1. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  2. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.
  3. 3/50 Method pick a weight for 3 sets working sets where you are trying to get to a total of 50reps. Do as many as you can each set. When you can hit 50reps in one set add weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

1-11 PostShift Triceps

  • Close Grip Bench 5sets 4-6reps
  • Triangle Cable 4sets 12-15reps (rest pause)
  • Overhead DB Triceps ext 4sets 12-15reps
  • Rev Grip cable 4sets 12-15reps (rest pause)
  • Triangle Cable 3/50 method
  1. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  2. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.
  3. 3/50 Method pick a weight for 3 sets working sets where you are trying to get to a total of 50reps. Do as many as you can each set. When you can hit 50reps in one set add weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

1-7 Chest and Arms

A feel good day! Massive supersets

  • Hammer Bench 6sets 4-6reps + Hammer Preacher Curls 6sets 12-15reps + Hammer Dips 6sets 4-6reps
  • Hammer Incline 4sets 4-6reps + Hammer Preacher curls 4sets 4-6reps + Hanmer dips 4sets 12-15reps
  • Bench Press 3sets 12-15reps + triangle cable Triceps press 3sets 4-6reps + EZ Curl bar 3sets 4-6reps
  • Bench Press 3/50 method + EZ Curl bar 3/50 method + triangle Tricep 3/50 method
  • Incline Bench 3/50 method + Straight bar curls 3/50 method + rope Cable 3/50 method
  1. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  2. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.
  3. 3/50 Method pick a weight for 3 sets working sets where you are trying to get to a total of 50reps. Do as many as you can each set. When you can hit 50reps in one set add weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

1-4 PostShift Triceps

  • CloseGrip Bench 4sets 4-6reps
  • Skullcrushers 4sets 4-6reps
  • CloseGrip Bench 3/50 method
  • Triangle Bar cable 5sets 12-15reps
  1. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  2. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.
  3. 3/50 Method pick a weight for 3 sets working sets where you are trying to get to a total of 50reps. Do as many as you can each set. When you can hit 50reps in one set add weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.