Fat Guy That Lifts : Arms day

If you can jerk off after a session of the Fat guy lifting arms day, you are a super human.
_beerbiker_
Warmup
5 Sets of Chin ups Superset with Pushups
30 seconds between sets to stretch
Warm up 2 :
Barbell weight less curl for 100 reps
Exercise one
Barbell curls on the 5 footer for super strong days I try using the Olympic bar but that is rare
Pyramid style
I personally start with 5 kilos per side for set one
10 kg for set two for 8-12 reps
15 kg for set three
20 kg for set 4, set 4 is usually for about 5-7 reps with a second squeeze pause at the top and slow downward movement...
15 kg for set 5 for 7-9 reps
10 kg for set 6 for 8-12 reps
5 kg for set 7 for 12-15 reps
Exercise Two :
Bicep Tricep Heavy burning
We pick a medium heavy weight on a EZ bar or a 5 footer barbell
I personally do 4 sets of 10 kg per side
And then do 3 sets heavy with 15 odd kilos per side, end the workout with a set or two of 20 kilos per side.
Bicep Curls with pause at the top and slow movement for the range of motion without a major swinging action.
Super set it with Tricep Skull crushers lying on a flat bench, the rep range is a minimum of 6 for each set with a maximum of 12.
By now the arms are gonna be crying for rest but this is just the start we have two more left.
Exercise 3 :
Preacher curls with Tricep push downs
The arms are on their minimum capacity to curl there fore we lift light but maintain a squeeze in the biceps for the either range of motion.
I do not go more than 10 kg per side on preachers, and do about 60 reps in about 8 sets.
Tricep push down is on a straight rod with the rope over a pulley mechanism, load it heavy for max impact.
15 reps per set for triceps...
Exercise 5
Forearms
Reverse grip curls at 5 kilos superset with thick grip wrist curls at a weight that causes a burn at 10 reps, repeat for 5 sets
And viola we have just had a legendary arms day.
Exercise 6
If energy and time permits I sneak in 3 sets of Concentration curls with Skull Crusher with a Dumbbell, with 10 reps each for pump. The point to note is the weight being lifted, I stick to a 35 Pound dumbbell for curl and a 60 Pound Dumbbell for the Skull Crusher.



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