Fridays has always been a special for me since that was the day when I did my favorite & challenging biceps & triceps workout. However, the last Friday of Oct’18 was different since I was about to take up challenge of high intense arms workout.
I reached gym at 5: 30 am & i was greeted by Kunal by an exceptional smile which meant a tough phase of workout was about to start.
Me: Hey bro, you came a bit early today!
Kunal: Yeah mate! I have to go early for office since its month ending.
Me: ok! So we start with arms workout?
Kunal : Yes
We started with warm up consisting of without weights barbell curl( 2 sets, 30 reps each) & Triceps cable rope pushdown( 2 sets, 20 reps each). We felt energized as it warmed up over arm muscles a bit.
This was followed by weighted barbell fset( 4 sets, 12,10,8, 6 reps). I started with 10 kgs & then moved to 15 kgs & finally to 20 Kgs. However, during the last set, I could only do 4 reps with 20 Kgs at one go. So I took a break & completed another 4 reps. I felt I needed more strength to complete it one go. I then moved on to Alternate dumbell curl( 4 sets, 12, 10, 8 reps). We did 7.5 Kgs, 10 Kgs, 12.5 Kgs & 15 Kgs respectively. During the 4th set it started paining in my right arm however I somehow managed to complete it in one go. We then moved to one arm dumbbell preacher curl( 4 sets, 12, 10, 8 reps). We closed biceps exercise with cable hammer curl.
I found Triceps to be more tough than I imagined. I started with Skull crusher for which I could manage 2 sets with 12(10 kgs) & 10 sets(15 kgs) respectively. For 3rd set, I could not increase weight & managed with 15 Kgs. This will followed by Dumbbell kick back(3 sets, 12 reps each), overhead dumbbell ( 3 sets, 12, 10, 8 sets).
Over a period of next 30 days, I increased intake of protein to increase my strength & was able to increase weights consistently & build arm mass
In case you wish to learn challenges I faced while building mass, please feel free to connect with me on sushant@thesushantkumar.com.
You can also connect with me on
Instagram handle: sushant_k7
Twitter handle: Sushant_kum11
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