Tag Archives: Barbell Cheat Curl

Thursday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 135 lbs x 7 reps
    • 185 lbs x 7 reps
  • Superset: Standing Shoulder Press & Barbell Upright Row
    • 90 lbs, 2 sets x 7 reps*
  • Around The World Lateral Raise
    • 20 lbs, 5 sets x 7 reps
  • Barbell Front Lateral Raise**
    • 45 lbs, 3 sets x 12 reps

Arms

Comments:

* I accidentally increased the weight by 10 lbs instead of 5 lbs and believe this resulted in a slight amount of pain in my left shoulder on the fifth rep of the second set so I immediately dropped the weight to the ground. I would rather drop the weight than risk injuring my shoulder shoulder again. I always either use bumper plates so I can drop the weight to the floor without consequence or use a power rack.

** I added front lateral raises to ensure I properly work the front delt since I only was able to complete one superset for my shoulders.

***I reduced the amount of triceps training this workout to give my elbows a bit of a chance to recover. Over the last little while I have been feeling twinges of pain in the elbows when I am warming up for various triceps exercises.

I have been training the arms hard for the last little while and am going to focus on pressing movements to build the triceps rather than extensions as my elbows can’t take the damage. I believe a small amount of damage is good but not enough that your elbows hurt while warming up for the bench press.

Monday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 155 lbs x 5 reps
    • 210 lbs, 2 sets x 1 rep*
  • Superset: Standing Shoulder Press & Barbell Upright Row
    • 80 lbs, 5 sets x 7 reps
  • Around The World Lateral Raise
    • 20 lbs, 5 sets x 7 reps

Arms

  • Barbell Cheat Curl
    • 170 lbs x 5 reps
  • Skull Crusher
    • 95 lbs x 15 reps
    • 115 lbs x 12 reps
  • Superset: Strict Biceps Curl & Overhead Triceps Extension
    • 80 lbs, 5 sets x 7 reps
  • Superset: Concentration Curl & Dumbbell Triceps Extension
    • 30 lbs, 5 sets x 7 reps

Comments:

* I wasn’t able to add another 5 lbs to the bar this workout. I even attempted a second set in order to ensure I have reached my top weight in this exercise. I am willing to do triple with this exercise but not singles. I will switch to another exercise or go back down in weight and work with a different rep range before attempting 210 lbs again in this exercise again.

Saturday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 155 lbs x 5 reps
    • 205 lbs x 5 reps
  • Superset: Standing Shoulder Press & Barbell Upright Row
    • 65 lbs, 5 sets x 7 reps
  • Around The World Lateral Raise
    • 20 lbs, 5 sets x 7 reps

Arms

  • Barbell Cheat Curl
    • 165 lbs x 7 reps
  • Skull Crusher
    • 95 lbs x 15 reps
    • 125 lbs x 7 reps
  • Superset: Strict Biceps Curl & Overhead Triceps Extension
    • 65 lbs, 5 sets x 7 reps
  • Superset: Concentration Curl & Dumbbell Triceps Extension
    • 25 lbs, 5 sets x 7 reps

Wednesday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 155 lbs x 5 reps
    • 200 lbs x 5 reps
  • Superset: Standing Shoulder Press & Barbell Upright Row
    • 60 lbs, 5 sets x 7 reps
  • Around The World Lateral Raise
    • 20 lbs, 5 sets x 7 reps

Arms

  • Barbell Cheat Curl
    • 160 lbs x 7 reps
  • Skull Crusher
    • 95 lbs x 12 reps
    • 125 lbs x 7 reps
  • Superset: Strict Biceps Curl & Overhead Triceps Extension
    • 60 lbs, 5 sets x 7 reps
  • Superset: Concentration Curl & Dumbbell Triceps Extension
    • 20 lbs, 5 sets x 7 reps*

Comments:

* Using 20 lbs wasn’t much of a challenge however, I picked a starting point and will continue to add 5 lbs a workout until I can’t add any more weight. Then drop the weight back down and repeat the process using 3, 5, 12, 15, or 20 rep sets. This type of a pyramid allows me to continuously add 5 lbs each workout for months without failure. Chances are I get bored of the exercise long before I reach a plateau.

Sunday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 155 lbs x 5 reps
    • 195 lbs x 5 reps
  • Superset: Standing Shoulder Press & Barbell Upright Row
    • 55 lbs, 5 sets x 7 reps
  • Around The World Lateral Raise
    • 20 lbs, 5 sets x 7 reps

Arms

Wednesday – Pull Workout

  • Barbell Cheat Row  (w/ straps)
    • 275 lbs x 12 reps
    • 320 lbs x 12 reps
  • RDL (w/ straps)*
    • 325 lbs x 7 reps
    • 355 lbs x 5 reps
    • 405 lbs x 3 reps
  • Barbell Shrug (w/straps)
    • 560 lbs x 12 reps
  • Reverse Barbell Curl**
    • 45 lbs, 2 sets x 12 reps
  • Barbell Cheat Curl
    • 145 lbs x 7 reps
  • Double Overhand Isometric Hold
    • 275 lbs x 12 sec
    • 335 lbs x 12 sec

Comments:

* The first set of Romanian deadlifts felt relatively easy to lower the bar below my knees while keeping my back straight. On the second set I was able to lower the bar below my knees but my back began to round out a little. The last set was almost too heavy for me at this point in time. I could only lower the bar down to the knees.

** I decided to do reverse curl before cheat curl in order to warm up the biceps. I was worried that it might fatigue my grip but it had no negative impact on my ability to bicep curl and made an excellent warm up.

Monday – Pull Workout

  • Barbell Row (w/o straps)
    • 135 lbs x 12 reps
    • 205 lbs x 7 reps
    • 225 lbs x 7 reps
    • 235 lbs x 7 reps
  • Rack Pull (w/ straps)
    • 430 lbs x 7 reps (2nd pin, below knee)
  • Barbell Shrug (w/straps)
    • 550 lbs x 12 reps
  • Barbell Cheat Curl
    • 140 lbs x 7 reps
  • Double Overhand Isometric Hold
    • 275 lbs x 12 sec
    • 335 lbs x 12 sec
  • Reverse Barbell Curl
    • 45 lbs, 2 sets x 12 reps

Thursday – Pull Workout

Comments:

* I wanted to add a new exercise to help develop my grip as I have been using straps for my back training for some time. I am pulling the weight from the rack at knee height and then performing an isometric hold at the top of the movement. I am hoping to increase this weight 5 lbs a workout until I have reached my short term goal of 405 lbs. I have previously done rack pulls from this height using straps with up to 500 lbs for reps.

It is also important to know how heavy this is. For example, John Cena uses 405 lbs for double overhand grip shrugs in his training. At 255 lbs, Cena is a seriously big, athletic dude. He can bench 486 lbs and squat 611 lbs. If 405 lbs is enough to challenge this monster than I will consider myself fn strong to be able to double overhand grip the same weight Cena can at my bodyweight of 175 lbs.