Upper Body Training Session

While training today I rocked out to some great music from the 70's and 80's. Some AC/DC, Ozzy, Heart, Joan Jett, Metallica, and several others. Never underestimate the benefit of great rock music!

Today's Gym Lesson:

If you want great arms, you're better off spending the majority of your time doing compound exercises like pushups, dips, close grip bench presses, and overhead presses for triceps. For biceps you should focus on exercises such as reverse grip barbell rows, close grip chin-ups, inverted rows, and dumbbell rows.

Yes, you can throw in a few sets of isolation exercises (examples: skull crushers and dumbbell curls), but they should only comprise about 10% of your training. Compound exercises definitely give you "more bang for your buck".

Here is today's upper body strength session:

1a) BB Incline Bench 95x2x5, 100x3x5
1b) V Bar Row 75x5x6

2a) 1 Arm DB Push Press 40x3x6
2b) Chin-up w/ 10 lb plate 3x6

3a) EZ Bar Throat Crusher 60x3x8
3b) DB Hammer Curl 3x11/10/10

4) Side Lying DB External Rotation 8x10/10/8

Finisher: Farmer Walks w/ 50 lb DBs. I walked about 50 yards. Rested 60 seconds between sets for a total of 8 sets.