Put Forth Effort

Building stronger arms through volume, discipline, and consistency.

Today’s workout focused on high-volume arm training paired with core work and conditioning. The goal was to increase muscular endurance in the biceps and triceps while reinforcing core stability throughout the session.

Arm development is not just about lifting heavy weight. It comes from controlled reps, time under tension, and consistent volume over time. This session emphasized that principle by combining compound arm movements with supersets and isolation work.

---

Cardio Preparation

• Treadmill walk — 10 minutes
• StairMaster — 30 minutes

Cardio was used to increase blood flow and prepare the body for the training session while supporting overall conditioning.

---

Core Activation (3 Rounds)

• 12 Back extensions
• 12 Plate side bends @ 45 lbs
• 12 Hanging knee raises
• 12 Hanging leg raises
• 12 Cable side bends @ 37.5 lbs
• 12 Captain’s chair knee raises

Starting with core training helps reinforce posture and stability during the rest of the workout.

---

Biceps Strength Block

Alternating Dumbbell Curls

• 20 × 30 lbs
• 15 × 35
• 12 × 40
• 8 × 45
• 6 × 50

Barbell Curls

• 20 × 45 lbs (bar)
• 15 × 65
• 15 × 75
• 12 × 85

Reverse Barbell Curls

• 5 sets × 20 reps @ 45 lbs

Single-Arm Preacher Curl

• 12 × 25 lbs
• 12 × 30
• 12 × 35
• 8 × 40
• 20 × 20

---

Triceps Volume Block

Cable Bar Triceps Pushdowns

• 25 × 35 lbs
• 20 × 42.5
• 20 × 50
• 15 × 57.5

Superset with:

Cable Rope Triceps Extensions

• 5 sets × 15 reps @ 35 lbs

Single-Arm Cable Triceps Pulldowns

• 15 × 10 lbs
• 12 × 15
• 12 × 20
• 12 × 25

Additional sets:

• 3 × 12 reps @ 15 lbs

---

Arm Density Work

Alternating Crossbody Dumbbell Hammer Curls

• 20 × 40 lbs
• 17 × 45
• 15 × 50
• 12 × 55

Superset with triceps work to maintain intensity and time under tension.

---

High-Volume Arm Finishers

Cable Bar Curls

• 20 × 70 lbs
• 20 × 80
• 20 × 90
• 20 × 100

Seated Alternating Dumbbell Curls

• 4 × 8 reps @ 30 lbs

Overhead Rope Triceps Extensions

• 25 × 30 lbs
• 25 × 50
• 25 × 60
• 26 × 70

Skull Crushers

• 15 × 50 lbs
• 15 × 50
• 17 × 50
• 20 × 50

Overhead Cable Bar Triceps Extensions

• 4 × 20 reps @ 100 lbs

---

Training Takeaway

Arm development is built through consistency and volume. Progress does not happen from one workout but from repeating sessions like this week after week.

Discipline in the gym carries over into every other area of life.

Show up. Execute the plan. Improve each session.

Put Forth Effort.