I decided to take 0311's workout and give it a shot. I started with Day 4 because I ended my other workout with chest. I'm gonna keep the day numbering consistent with what he posted just to avoid confusion when people read this.
The numbers aren't very impressive because I'm just getting a feel for the workout and I don't know what I've gotten myself into yet
Day 4- Biceps/Triceps (Weighed in at 172lbs)
A1, B1 etc. 5 x 5, tempo of 2-0-1, No rest interval
A2, B2, etc. 5 x 5, tempo of 6-0-2, 120 seconds rest.
A1-Barbell Curls 65lb BB
A2-Dumbbell Curls 30lb DB
B1-Preacher Curls 50lb on EZ-Bar with close grip
B2-Hammer Curls 30lb DB
C1-Weighted Dips 45lb hanging from the belt (roughly 215 w/ BW)
C2-Triceps Extentions 80lb DB (seated w/ two hands, behind the head motion)
D1-Cable Pressdowns 170lb
D2-Reverse Curls 40lb single arm
The first exercise (A1 & A2) weren't all that challenging until the 3rd set, nice burn on the 4th and 5th set. B1 & B2 were great, near the end of the 5th set the hammer curls were getting very difficult. AMAZING pump at the end of this, felt like my biceps were going to explode. I loved it!
C1 & C2 were a challenge, especially maintaining the tempo on the dips. Arms were feeling great at the end of these. D1 & D2 were challenging, especially D2, I got one hell of a muscle contraction on that one. At the end of this my arms were just ready to explode.
Great Bi/Tri workout, rediculous pump, great muscle burn and contraction throughout. One of the hardest parts was counting for the tempo and remembering how many reps I had done
. Hopefully weights will increase next time.