Every armday deserves a good preach.

Main exercise:

  • Preacher curl
  • Cable reverse grip pulldowns
  • Rope Pull (face)
  • Hammer curl
  • Tricep pulldown
  • Skull Crushers

Every exercise should be 5×5, 8-12 reps per exercise. Minimal break between sets to keep your heart rate up. Don’t rest too much. Increase the weight everyday. This routine should take 30-45 minutes. If you have time left, proceed to the burners.

Burners:

  • Cable crunches
  • Situps
Setting my weight for cable crunches

Burners should be sets of 10. And a maximum of 3 sets per exercise. Remember, this is just a time killer, keeps your heart rate up, works a different muscle group than the original exercise. And acts as a filler. Personally my goal is 1 hour in the gym, so my burners add up as I don’t typically rest between sets.

Post workout simmy.