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Before and After 5'11 125lbs - 6'4 265lbs
Training for 18 years natural. This is as far as I could go. 20" arms was attainable but not shredded unless your parents are gorillas or horses... You may get better results. Sorry for the quality. http://www.myspace.com/godjoey
DAY 1
LEGS
3-5 sets Hamstring curls
3-5 sets Squats
5 sets Calves varied angles
3 sets Leg Extensions
Weight is controlled not too heavy.
DAY 2
*Back - Shoulders*
3-5 sets Pull ups wide grip
3 sets close grip pull ups
3 sets bent over barbell rows
3 sets Deadlifts
Variations of this I change my workout each 2nd time I train. For Back I would supplement pull ups for all cable machines and barbell for dumbells.
*Shoulders*
3-5 sets shrugs
3-5 Pec Dec reverse rear delt
3-4 Sets Barbell press
3 sets lateral raises
Day 3
*BICEPS * TRICEPS* FOREARMS*
FOREARMS
3 Sets behind the back cable curls
3 Sets reverse wrist curls
*BICEPS*
2 Sets Dumbell curls
2 Sets Hammer Dumbell curls
2 Sets Reverse cable curls preacher
2 Sets Heavy negatives preacher curls
**Variations**
I found training using cable along with free weights has helped get my arms over a plateau. Especially on preacher curls controlled moderate weight no cheating.
*Triceps*
2 Sets Cable pushdowns
2 Sets Rope Pushdowns
2 Sets reverse seated dips
2 Sets overhead or skullcrushers
**Variations**
I honestly found that my arms seemed to grow the less sets medium amount of reps I did. Although very controlled lifts with weights always added heavier after each set.
Boxing 30-60 minutes per week
Bike 30-60 minutes per week
Abs mixed in every day
This workout works for me many years to find what works for my specific body type. Hope you can get good results if you are just starting out and make some changes to mine.
I do 3 days on 2 days off, but sometimes switch to 5 days on 2 days off depends how you feel.
Some workouts I will do super sets to shock the muscle. I rarely do the same routine 2 times in a row, gotta keep my muscles guessing.
