Arm workout

Workout

  • Wide grip Ez bar curl- 3 sets of  15,10,5 works outer head
  • Close grip Ez bar curl- 3 sets of  15,10,5 works inner head
  • Reverse curl- 5 sets of 5
  • Hammer curl- 3 sets of  5
  • Tricep push down- 3 sets of 10
  • Tricep dip- 3 sets to failure
  • Side lateral raise- 3 sets of 8
  • Front raise- 3 sets of 8

Accessory

I’m going to start adding these to every workout to  bring up these lagging body parts

  • Chest fly machine- 3 sets of 15,10,5
  • Standing calf raise- 3 sets of  15,10,5

Morning Strength Workout

Warm up

  • Pull up- 1 set till failure
  • Jumping jack- 30 seconds

Workout

  • Leg extensions- 3 sets of 5
  • Glute bridge- 3 sets of 5
  • Front squat- 3 sets of 5
  • Bench press- 3 sets of 5
  • Bent over dumbbell row-3 sets of 5

Hybrid Strength and Size plan

When it comes to working out for strength or size there is 3 main components to a good plan: Nutrition, Recovery and Exercises

Nutrition: As everyone knows your body uses protein to repair muscles, so be sure to get enough (1.5+ grams per pound of body weight). Carbs are also very important as they give you the energy to workout in the form of glycogen.

Recovery: Your body gains strength and size while you are recovering, not working out. most people don’t put much effort into their recovery, which is a huge mistake. Getting an optimal amount of sleep is very important. Make sure to have good supplementation for recovering, that includes keeping your body hydrated. Another good way to help with recovery is foam rolling or massages.

Exercises: When you are trying to gain strength as well as size it is important to use as many muscles as possible, in the form of compound exercises. Be as explosive as possible, fast on the positive portion of the exercise. Properly warm up for every exercise, to prevent joint and muscle injury.

Full Body Workout

Warm-Up

  • Chin-Up- 1 set of 5
  • Pull-Up-1 set of 5
  • Jumping Jacks- 1 set of 10
  • Fingertip Push-Up- 1 set of 10

Workout

  • Single Leg Extension- 2 sets of 5
  • Bent Over Barbell Row- 2 sets of 10
  • Dumbbell Shrug- 2 sets of 10
  • Ez-Bar Curl- 2 sets of 12
  • Ez-Bar Reverse Curl- 2 sets of 12
  • Seated Arnold Shoulder Press- 2 sets of 10
  • Dumbbell Bench Press- 2 sets of 10

Burnout

1 set till complete failure

  • Leg Extension
  • Ez-Bar Curl
  • Ez-Bar Reverse Curl

Anti Insomnia Workout

I’ve been having really bad insomnia the past couple days. I’ve had it my whole life, but it’s been bad recently. I will be trying to completely exhaust my body around 3 hours before I am ready to go to sleep. I am just going to do an intuitive workout until I am drained.

Chest and Arm Workout

Workout

With chest it is very important to focus on the mind muscle connection, so stay slow and controlled.

  • One Arm Decline Dumbbell Bench Press- 3 sets of 5 (heavy)
  • Bench Press- 3 sets of 15
  • Hammer Curl- 3 sets of 8
  • Concentration Curl- 3 sets of 5 (heavy)
  • Push Up- 3 sets till near failure

Refeed Day

Today my morning weight was very low. my Ideal maintenance weight is at 128, and this morning I was at 122. So today I am going to eat as much high quality food that I can as well as drinking a large amount of water, with hopes to bring me back up to my maintenance weight. I will be posting a workout routine later in the day.