Tag Archives: Barbell Curl

Friday – Pull Workout

  • Barbell Row (w/o belt, w/o straps)
    • 135 lbs x 12 reps
    • 225 lbs, 5 sets x 7 reps*
  • Barbell Upright Row
    • 100 lbs, 3 sets x 7 reps
  • Barbell Curl
    • 100 lbs, 3 sets x 7 reps


* I didn’t increase the weight on the barbell row because I want to give my bench press a chance to keep up. Most people should be able to row as much as they can press but in my case my back strength has overcome my chest strength.

I also did 12 reps on the last set to test my strength. Nevertheless, I am going to keep the weight light and focus on using good technique and allow my grip a chance to develop. I have used straps for over a year but now I want the grip strength to match. In the process I am hoping to build bigger forearms and hopefully this transfers to biceps as well.

Thursday – Chest & Biceps


  • Incline Barbell Press
    • 155 lbs, 7 sets x 7 reps
  • Bench Press
    • 185 lbs, 7 sets x 7 reps
  • Weighted Dips (BW = 175 lbs)
    • 12.5 lbs, 7 sets x 7 reps
  • Incline Dumbbell Flyes
    • 25 lbs, 3 sets x 20 reps
  • Flat Bench Dumbbell Flyes
    • 25 lbs, 3 sets x 20 reps


Monday – Shoulders & Arms


  • Seated Half Press
    • 185 lbs x 3 reps
    • 220 lbs x 2 reps*
  • Overhead Press
    • 105 lbs, 7 sets x 7 reps
  • Arnold Press
    • 25 lbs, 7 sets x 7 reps
  • Around The World Lateral Raise
    • 25 lbs, 7 sets x 7 reps
  • Barbell Front Lateral Raise
    • 45 lbs, 7 sets x 7 reps


  • Superset: Barbell Curl & Skull Crusher
    • 75 lbs, 7 sets x 7 reps
  • Superset: Reverse Curl & Standing French Press
    • 45 lbs, 7 sets x 7 reps**
  • Superset: Concentration Curl & Dumbbell Triceps Extension
    • 25 lbs, 7 sets x 7 reps***


* My goal was to try for three reps but I yet fell short of this goal. I might lay this exercise to rest for awhile and continue with high volume training for awhile instead before making another attempt.

** The weight I chose for this exercise wasn’t appropriate for the french press and I didn’t even feel a burn in the triceps. I will change this superset to alternating dumbbell curl and french press the next workout.

*** I already include an overhead extension in my workout so I am going to switch to overhead dumbbell triceps extensions to triceps kickback. I am just getting back into supersets and may have to experiment a few times until I find the right combinations.

I am also doing to add a fourth superset for the forearms combining reverse barbell curl and wrist curl together.