Well I have decided to use Saturdays as an additional training day to focus on arms and shoulders to enhance the development of them. So today was the first Saturday for me to do this.

After getting the wife and my little girl down for a nap I was off to the gym. I walked in only to find that they have moved every single piece of equipment to another room to make room for some new Hammer Strength stuff, I was stoked to hear the news.

I decided to blast arms first for the reason that on shoulders I wanted my arms completely spent so that it was only my shoulders doing the work.

Close grip bench - 2x10 - 135lbs, 1x8 - 225lbs, 1x6 - 275lbs, 1x6 - 225lbs (used negative)
Push downs - 1x 10 - 150lbs, 1x10 -200lbs
Overhead dumbbell press - 1x10 - 80lbs, 1x10 -95lbs
Ez-bar curls - 2x12 - 110lbs
Preacher curls - 2x12- 70lbs
Cable curls - 1x21 - 100lbs
Dumbbell press - 1x10 - 45lbs, 1x10 - 50lbs
Side laterals- 2x10 - 35lbs
Front raises with ez-curl bar - 2x12 - 70lbs
Side laterals with cable - 1x12 - 20lbs
Cable upright rows - 1x12 - 110lbs
Dumbbell shrugs - 2x15 - 90lbs

I did what I set out to do. I stimulated the muscle to grow and achieved a wonderful pump. I was in and out in about an hour. I will do pretty much the same routine each Saturday for the next 3 weeks.

Mblue533@cs.com

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