20 May Tucker Loken – Week 1 – Arms

Since I’m the resident bodybuilder of the team, I figured I would start my first log with the most bodybuilder workout possible – Arm day!

[wa-wps]

Current goals – Focusing on off season powerbuilding (hypertrophy focus while keeping the Big 3 steadily increasing) and will start a bodybuilding contest prep in 10 weeks…. Just enough time to get a lifting cycle in.

I don’t pay attention to weight lifted on my hypertrophy days. I have a rough idea of what I’ll do, but I don’t always follow that. If the weight moves well and I really feel the muscle, I just go with it. If I pay too much attention to the weight I start chasing numbers even in triceps kick-backs or little exercises like that, which defeats the purpose and hinders control and stimulation. I just focus on working and feeling the muscle for the first few sets, and then take the exercise to failure for the final set.

Warm up with core and calves-

Bird dogs – 10 each side

Stir the pot – 20 stirs one way, 20 the other

Planks – 30 seconds front and both sides

(Repeat this 2-3 times)

Seated calf raises superset with standing calf raises 4×20,20,15,15

Pec flies 4×20 – Every 5th rep do a very slow contraction 

My chest is my weakest body part, and I’ve found that working the muscle a couple extra times per week (very light, not going to failure) has improved mind muscle connection and muscle activation when I bench press and do other multi-jointed movements

BB curls 4×15,12,10,8

DB hammer curls 3×12,10,8

High pulley curls 3×15,12,10 – Pause and hold at peak contraction

BB triceps ext 4×15,12,10,8

Triceps cable bar ext 3×12,10,8

Single arm kick backs 3×12,10,8- Pause and hold at peak contraction

Incline DB curls SS with Incline DB skull crushers 3×15,12,10

Pump.zone. Quick arm day in the morning. Get some core and calves to warm up then 3-4 exercises on biceps and triceps. You'll notice I lean over the bar at about 45 degrees, I do that so I can get my elbows in front of me and get full extension. I see a lot of noobs stand straight upright and push down and they can never extend fully. I used to do this myself and it left me with a really developed long head of the triceps but nothing else. Being a bodybuilder without a nice horseshoe on your arm don't go together! #arms #gains #fit #fitness #fitnessaddict #bodybuilding #powerlifting #powerbuilding #teamprs #powerrackstrength #1020life #diet #cleaneating #健身 #减肥 #健身房 #hkfitness #teamtucker

A post shared by Tucker Loken (@tuckerloken) on May 19, 2016 at 4:13pm PDT