My Insane Muscle Gain – Biceps, Triceps, Forearms and Shoulder Workout – September 29th 2010

www.MyInsaneMuscleGain.com – Check out my blog and follow my muscle building journey. Also, be sure to grab the FREE Insane Muscle Gain Report. It helped me pack on 25 pounds of Muscle in just 6 months! Today I trained Arms and Shoulders. I started off with seated alternate dumbbell curls and supersetted them with Tricep pushdowns. (weight x reps) Seated dumbbell curls – 20 x 20, 30 x 15, 40 x 12, 50 x 9 superser with Tricep pushdowns – 80 x 20, 100 x 20, 130 x 20, 150 x 20 (light stack) Then I moved on to doing shoulder presses to the front on the smith machine. Last time I trained shoulders I did seated dumbbell presses so I wanted to switch it up a bit and I like the smith machine for shoulder presses because i don’t experience any shoulder pain when I do them. Anyway here are my sets and reps (weight x reps) Seated smith machine shoulder press – 65 x 15, 105 x 12, 135 x 10, 155 x 8, 195 x 3 (had a little help on the third rep) And here’s the rest of the workout: (weight x reps) Barbell Curls – 95 x 8, 95 x 8, 95 x 5 Skull Crushers – 50 x 15, 70 x 15, 80 x 5 Dumbbell Shrugs – 50 x 20, 65 x 15, 75 x 15, 85 x 10 Dumbbell wrist curls – 30 x 20, 35 x 20, 40 x 15, 40 x 15 Follow my workouts at www.MyInsaneMuscleGain.com and watch me Grow!

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