The staff aren't great! I would never really ask any of them for advice coz they don't look very helpful and only seem to talk to certain members.
I don't really store much fat on my arms - if I put weight on the majority of it seems to go straight on my back and stomach so I do quite a bit of cardio to try and keep it under control.
I split my training into 2 bodyparts per day:
Legs and Shoulders
(I seem to be making good progress with my legs so I'll miss them out)
upright rows 5x8
dumbbell lateral raises 1x12
seated dumbbell shoulder presses 3x10
shrugs 12/10/8/10/12 - increasing weight up to 25kg then back down
Chest and Triceps
flat bench press (dumbbells) 3x8
incline machine presses 1x12
pec dec 8/10/12/10/8
decline hammer strength presses 1x15
cable pushdowns (rope) 3x10
lying triceps extension 1x20
overhead extensions (dumbbell/weight plate) 3x6
Back and Biceps
assisted pull-ups 1x12
t-bar row 3x10
deadlifts 1x15
single arm rows 1x15
hammer curls 3x8
cable curls (bar) 1x12
21's
I think my main problem areas are my triceps and shoulders because they never seem to grow! I also find I run out of exercises which makes it hard to change my program and include different things and then I get frustrated coz I'm not seeing results so if you have any advice it would be helpful. |