@darksoul999 That’s a great idea re: chest supported! I find it hard to remember to engage my core throughout to avoid straining my lower back with a bent over row—I’ll try that post-competition when I have a bit more flexibility.
My current program overall is pushing for hypertrophy with higher reps on just about everything. My arm day is:
Biceps Superset
-bicep barbell curls x30
-seated dumbbell curls x30
-isolation curls x30 (per side)
-elastic band bicep curls (50 together, then 20 per side)
IThe superset is repeated 4 times with 1 min rest between supersets
Tricep Superset
-tricep dips on fitball x30
-skullcrushers x30
-tricep rope extensions x30
-tricep rope overhead extensions x30
-underbar push-ups x30
This superset is repeated 4 times with a 1 min break between supersets.
Shoulder Superset
-military press (x30 behind head, x30 in front)
-Arnold press x30
-lateral dumbbell raise x30
-front dumbbell raise x30
This superset is also repeated 4 times with a 1 min break between supersets.
So basically, I destroy each muscle group with minimal rest time. By the time I get to my shoulders I’m already toast. The Arnold press right after 60 reps of military press is especially brutal!
Before I start on my biceps I do an ab routine that takes about 10 mins to complete, and about 2-3 mins of banded walks (about 80 steps with the highest resistance band my gym has called the “pencil skirt”
). I’m about 15 mins into my workout by the time I start biceps. It takes me about 40 mins to do biceps, 40 mins to do triceps, and then 45-50 mins to do shoulders. I try to get through all my reps without stopping, and I can absolutely do that for my biceps and triceps, but shoulders are a grind.
