My name is Luis Prieto. I’m 32 years old, 5"9 and about 225lbs. I’ve been lifting continuously now for 5 months or so and due to limited time only do 2 separate workouts with 3 day rest for each.
First workout is triceps/chest/shoulders which consists of 3 sets 80lb dumbbell flat bench, 3 sets 80lb bench on the ground/ 3 95 lb laying pull overs for top chest. I do 3 sets of Arnold presses usually 6/8/9 reps. The heaviest i have been able to go on Arnold’s is 67.5 lb dumbbells. Then i do 3 sets of tricep extensions, 3 sets of lateral raises, 3 sets of WS with dumbbells and finish off with tricep kickbacks superset with laying across body tricep extensions.
For biceps and back i do 3 sets regular curls heavy with regular grip and hammer grip. 2 sets of curls with shoulders dropped and arched of regular grip and hammer grip, and 2 sets of cross body curls of both regular grip and hammer. I do rows in between each set and 4 sets of laying lat extensions with dumbbell.
My goal is 18 inch arms lean and think it’s probably best to bulk up and cut. I’m looking for any suggestions. Also, i only take creatine minohydrste