[SheldonHaynie44]

Hey Guys! Yesterday I had a GREAT Arm workout that got me a HUGE PUMP!! I am putting on here a few of the exercises I did and some extra info on things I add to the exercises to make sure I get 100% out of the workout!!

Tricep Rope Pushdowns- I ALWAYS start my workout with this exercise to warm up the elbows. I always do this exercise against a back pad to keep my body straight up, which completely ISOLATES your triceps rather than letting your chest and shoulders jump in! And I also spread the rope out at the end of each rep to make sure I hit the lateral, medial, and long head of the triceps! After doing just 4 or 5 sets(counting warm ups) just this first exercise will already give me a good pump!!

Bicep Preacher Curls-
This is usually always my second exercise. It pre exhausts the biceps by completely ISOLATING the biceps, which equals PUMP!! Then when you go on to the other curls, you can insure the biceps properly receive the needed proper stimulation even from big movements like barbell curls, where other muscles may come into play!

which brings me to....

Barbell Curls-
I mix up where I place this in the workout, but one thing I like to consistently do is use the big olympic style barbell that you would use for squats! I feel that the longer length of the bar gives your arms much more stimulation, by making them balance much more of a load!

Dumbbell curls/hammer curls-
This exercise gives you many options to keep things fresh and I like to try out switch up with them all! First you can do the basic back and forth curling doing one rep for right arm then once for left and back and forth. Second you can do a few straight like 5 reps right then 5 reps left then back to right for either another 5 or just switch to singles. Or you can also drop the weight a bit and do both arms at the same time!

Try these out and you will get a SCARY HUGE PUMP!! :vroam"