Sample Arm Day at NBS

Last Thursday I finally met up with Steven Murphy at NBS Fitness, and we decided to get in a typical bro arm session. We had a good workout, and it is always a good time catching up with Steven and getting a training session in. Hopefully this is something we can do more regularly in the future. My calves are still incredibly sore from losing count on our calf raises.

Seated Dumbbell Curls –3 sets of 10 reps with a 3 second descent.

I ended up doing 3 working sets of 30lbs. I like to do one arm at a time instead of alternating back and forth each rep. The 3 second negatives really got me to swell up pretty quick.

Barbell Curl –  6 sets of 6 with 45 sec rest between sets. 3 second decent on these as well.

Steven and I ended up using an ez curl bar. We worked up to a plate on each side for the first set or two but quickly got humbled, and we dropped the weight down to focus on some better reps

Preacher Curls – We ended up using the preacher machine on these.   We did 4 sets, aiming for 15 reps, and we kept the rest time fairly quick again. After these 4 sets, our biceps were pretty smoked.


Rope Pushdowns – 4 sets of 8 reps after we got warmed up.  Flexing hard at the bottom of each rep, and once we were fatigued to the point where we couldn’t do a hard flex at the bottom of the rep, we just pumped them out until we hit 15. Weight was around 120-140lbs.


Dip Machine Push Down – We put a medicine ball on the assist arm of the assisted dip/pullup machine and leaned over and did tricep pushdowns. 4 sets of 10-15 reps with a slow and controlled negative each rep. These felt good and I liked them, but I need to figure out a better hand position. I was struggling to find an angle that didn’t irritate my wrist.


Incline Skull Crushers – 4 sets of 10 here. We used an ez bar and brought the bar back behind our head and got a really good stretch on every rep. The weight we used here was only around 75lbs.


Standing Calf Raises – 8 sets of 10 reps, flexing hard at the top of each rep. Me and Steven lost count and probably did around 15 sets on here before we said something. We worked up to 3 plates and some change for our work.

Seated Calf Raise –  I was very fatigued from the sets of calf raises before this. I think we only worked up to a plate and a half, or 2 plates max and did 4 sets of 10.

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