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My Weekend Impromptu Arm Workout: W/ Demond Meek

Yesterday I decided to put local STL based photographer, Demond Meek, through an arm workout. Figured I’d show the little fella what it is like to REALLY train. We performed a total of 10 exercises, that comprised of 30 total sets with 600 total reps. Weights were so light since we were doing 20 reps per set that a warm up wasn’t warranted. The workout took us a total of 45 minutes to perform. Give it a try, I promise you that you won’t be able to fully extend your arms to wipe your ass at the end of it!!!

A1- Close grip flat bench press 3 sets 20 reps 2010 tempo rest 30 seconds
A2- 60 degree incline db hammer grip curl 3 sets 20 reps 2010 tempo rest 30 seconds
B1- 30 degree incline db triceps extension 3 sets 20 reps 2010 tempo rest 30 seconds
B2- Seated rotating grip (hammer to supinated) curl 3 sets 20 reps 2010 tempo rest 30 seconds
C1- Standing high pulley v-bar triceps pressdown 3 sets 20 reps 2010 tempo rest 30 seconds
C2- Standing straight barbell curl 3 sets 20 reps 2010 tempo rest 30 seconds
D1- Standing low pulley rope over head triceps extension 3 sets 20 reps 2010 tempo rest 30 seconds
D2- Seated scott low pulley ez-bar curl 3 sets 20 reps 2010 tempo rest 30 seconds
E1- Standing pronated grip db external rotation 3 sets 20 reps 2010 tempo rest 30 seconds
E2- 45 degree incline prone db trap 3 raise 3 sets 20 reps 2010 tempo rest 30 seconds

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Categories: Uncategorized
Posted by Perry Merlotti on November 18, 2012

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