Hi everybody! My first post here, but been a long time lurker around this fantastic site.
Here's the deal: The time I can go to the gym is usually the busiest time of day there, so I was constantly "hunting down" dumbbells and barbell disks because either someone else was using the weight I was going to use, or someone was too fucking lazy to return them to their place (Fucking egotistical retards... Sorry, had to blow some steam).
Last Monday was arm day for me, and I thought of a way to both make my gym time more time-effective, and at the same time eliminate the hassle of having to be constantly looking for a disk or dumbbell.
My arm workout looks like this:
Clean & Press 4x12-10-8-6 (Weights: 55,65,75,80 respectively)
DB Lateral Raises 4x12-10-8-6 (20,25,30,35)
High Pull 3x10-6-4 (55,80,90)
Push Press 3x6-4-2 (75,100,105)
BB Curl 4x12-10-8-6 (55,65,75,80)
Standing DB Curl 4x12-10-8-6 (25,30,35,40)
Close-Grip Press (105,125,140,150)
Standing Tricep Extensions w/BB (65,75,85,90)
First off, don't make fun of my shoulder numbers. They're low because I dislocated my left shoulder about a month ago and started with an empty barbell to work on my form and give my shoulder a chance to heal (Which is doing much much better now).
Well, since I was spending waaaay too much time dealing with the lack of availability of equipment, I thought of a new way to train my arms: Since I use the barbell on most of my exercises, and I use the same weight on some sets of exercises, I set-up my routine based on the weight of the barbell and not on the exercise that's next. Here's how I did it:
Barbell loaded with 55 pounds: 12 reps of Clean and Press, 10 reps of High Pulls, 12 reps of BB Curls, one after another.
Barbell loaded with 65 pounds: 10 reps Clean & Press, 10 reps BB Curls, 12 reps Tricep Extensions.
Barbell loaded with 75 pounds: 8 reps Clean & Press, 6 reps Push Press, 8 reps BB Curls, 10 reps Tricep Extensions.
And so on until I load the bar with 105 pounds and do the final set of 2 reps Push Press.
I left the DB exercises and the Close-Grip Press alone. All in all, that saved me around 30 minutes of workout time and gave my arms an unbelievable pump, mainly my forearms.
Just something I wanted to share with you guys, maybe it could be useful from an intensity standpoint or just to spice things up with arms.
Any observations or tips?