I like the idea of rack pulling to start. Although I will start with 5 sets of rear delt flyes.. that's my staple. I like the workout, it's very familiar with what I'd pick and choose but I guess that's why we get along... arms? I haven't done an "arm day" workout like that in a while. Actually you wouldn't believe how long it's been since I've done preachers. Count me in. I'm expecting you to post your numbers back here from it as well!Getting the dumbbells up is the hardest part! I can swing them up until around 85-90 then have to use knees to assist. I was honestly exhausted by the end... I was kicking myself at the start for not going in well fed... My stomach was upset from being empty. Gatorade sugar eventually helped some. I'll full now.
Here's a workout I do on Fridays sometimes. You can subb rack pulls instead of deadlifts if you want, I sometimes do.
Deads
1 or 2 warm-up sets.
3 x 5 @ 70%, 80%, 85% final set is AMRAP but keep strict form, don't go nuts.
Barbell Rows
3x8
I prefer Yates Rows to work the top more.
Lat Pulldowns
4x10
I pick up the pace with rest between sets at this point, speed things up a bit.
Wide grip cable rows
3x10-8
I pull up at the very end and flex traps. I go heavy and focus particularly on slowly straightening arms back out. You can sub this with supinating cable rows instead, uses individual handles and you twist as you pull.
Shrugs
4x12-8
I switch between machine and dumbbells, when doing machine I work up to five plates each side and then do drop sets by taking a plate off until there is only two left on each side. HOLD at the top. These need to be slow. Everyone I see speeds through these, don't.
Narrow grip pulldown
3x8-10
Dumbbell curls
4x10-8
Arnold says we must supinate.
Preacher curls
5x6-12
EZ curl or dumbbells or a mix of both. I prefer to go as low as 6 reps early on to encourage a deep pump then lighten it back up and work up as high as 12.
Incline dumbbell curls
5x10-8
Palms out whole time, you should get a deep stretch and hard contraction here. Keep elbows down, don't let tension go.
Rope Hammer Curls or dumbbell hammer curls
I do burner drop sets here, you can superset the next movement if you want. Should be quick, if session has lasted an hour a half I skip this or the next lift. Arms should be weak at this point.
Straight arm lat Pulldowns
I do a very quick sets, about 3.
I've gotten excellent results from this routine and come back to it often.
Maybe we just made a thing.....we will do each other's workouts. I like competition. As I'm in the gym I can whisper to myself "eman probably did 7, I must do 8"
