Tag Archives: Dumbbell Concentration Curl

Thursday – Chest & Biceps

Chest

  • 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

Biceps

Saturday – Shoulders & Arms

Shoulders

Arms

  • Superset: Barbell Curl & Skull Crusher
    • 80 lbs, 7 sets x 7 reps
  • Dumbbell Concentration Curl
    • 30 lbs, 7 sets x 7 reps
  • Double Overhand Isometric Hold
    • 320 lbs x 30 sec

Comments:

I did two separate workouts today because I wanted to fit in some extra training this week and want to take Sunday off each week as a day of rest.

Monday – Shoulders & Arms

Shoulders

  • 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

Arms

  • 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***

Comments:

* 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.

Tuesday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 155 lbs x 12 reps
    • 175 lbs x 7 reps
    • 215 lbs x 5 reps
  • Pre-exhaustion: Around The World & Seated Half Press
    • 25 lbs & 135 lbs, 7 sets x 7 reps
  • Around The World Lateral Raises
    • 30 lbs, 5 sets x 7 reps

Arms

  • Barbell Cheat Curl*
    • 155 lbs x 3 reps
    • 205 lbs x Failed
    • 170 lbs x 5 reps (w/o straps)
    • 170 lbs x 7 reps (w/ straps)
  • Dumbbell Concentration Curl
    • 30 lbs, 5 sets x 7 reps

Comments:

* Once again I attempted a 205 lbs barbell cheat curl and failed. I lost 5 lbs this past week and believe bodyweight plays a major role in this type of movement. I went on to attempt 170 lbs for 7 reps this workout but found my grip slipping at the bottom of the exercise between each rep. As a result, I made a second attempt using straps and to my surprise it was really effective. This is the first time I have tried using straps for the barbell cheat curl but have seen it done by other bodybuilders.

Arnold Schwarzenegger could do reps using 275 lbs at a bodyweight of 235 lbs which equates to a ratio of 1.17. My best attempt for reps is 190 lbs for 3 reps at a bodyweight of 170 lbs which equates to a ratio of 1.12. I am finding I am pound for pound just as strong as Arnold in some exercises. I am not trying to compare myself to the best bodybuilder of all time. However, Arnold paved a pathway for many to follow in his foot steps. I may not be able to accomplish the things he did but I am having the time of my life trying.

Very few people can cheat curl their bodyweight and I have never heard of anyone doing a strict biceps curl using their own bodyweight. I used to arm wrestle and believe this might be where some of the strength comes from. All I know is that I feel powerful and the fact that I have never used steroids perhaps places me in a category of my own above most strength athletes.

Friday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 135 lbs x 12 reps
    • 155 lbs x 7 reps
    • 210 lbs x 3 reps
  • Pre-exhaustion: Around The World & Seated Half Press
    • 25 lbs & 135 lbs, 5 sets x 7 reps

Arms

Comments:

* Failed on the third rep.

Monday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 135 lbs x 12 reps
    • 155 lbs x 7 reps
    • 200 lbs x 7 reps
  • Pre-exhaustion: Around The World & Seated Half Press
    • 25 lbs & 135 lbs, 5 sets x 7 reps

Arms

Friday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 135 lbs x 12 reps
    • 155 lbs x 7 reps
    • 200 lbs x 6 reps
  • Around The World Lateral Raise
    • 25 lbs, 5 sets x 7 reps
  • Pre-exhaustion: Around The World & Seated Half Press
    • 20 lbs & 135 lbs, 5 sets x 7 reps

Arms

Tuesday – Pull

  • RDL (w/o belt, w/ straps)
    • 325 lbs x 3 reps
    • 375 lbs x 3 reps
  • Barbell Row
    • 205 lbs x 12 reps (w/o straps)
    • 295 lbs x 12 reps (w/ straps)
  • Deadlift Lockout (w/o belt, w/straps)
    • 485 lbs x 1 rep
    • 540 lbs x 1 rep
  • Snatch Deadlift (w/o belt)
    • 240 lbs x 7 reps
  • Weighted Chin-up (bodyweight = 169 lbs)
    • 25 lbs x 7 reps
    • 40 lbs x 7 reps
  • Dumbbell Row
    • 70 lbs x 15 reps
  • Bent Over Dumbbell Lateral Raises
    • 30 lbs x 12 reps
    • 35 lbs x 7 reps
  • Dumbbell Hammer Curl
    • 60 lbs x 7 reps
    • 70 lbs x 5 reps
  • Dumbbell Concentration Curl
    • 60 lbs x 7 reps
    • 70 lbs x 3 reps
  • Reverse Barbell Curl
    • 60 lbs x 12 reps
  • Barbell Wrist Curl
    • 140 lbs x 12 reps

Sunday – Pull

  • RDL (w/o belt, w/ straps)
    • 275 lbs x 3 reps (2 second pause below knee)
    • 325 lbs x 3 reps (1 second pause below knee)
    • 370 lbs x 3 reps
  • Barbell Row (w/o belt, w/ straps)
    • 290 lbs x 12 reps
  • Deadlift Lockout (w/o belt, w/o straps)
    • 485 lbs x 1 rep
    • 535 lbs x 1 rep
  • Weighted Chin-up (bodyweight = 169 lbs)
    • 10 lbs x 7 reps
    • 25 lbs x 7 reps
    • 35 lbs x 7 reps
  • Snatch Deadlift (w/o belt)
    • 235 lbs x 7 reps
  • Dumbbell Row
    • 70 lbs x 12 reps
  • Dumbbell Shrugs (w/ straps)
    • 70 lbs x 70 reps
  • Bent Over Dumbbell Lateral Raises
    • 30 lbs x 12 reps
    • 35 lbs x 7 reps
  • Dumbbell Concentration Curl
    • 40 lbs x 12 reps
    • 50 lbs x 7 reps
    • 60 lbs x 5 reps
    • 70 lbs x 3 reps
  • Dumbbell Hammer Curl
    • 40 lbs x 12 reps
    • 50 lbs x 7 reps
    • 60 lbs x 5 reps
    • 70 lbs x 3 reps
  • Reverse Barbell Curl
    • 55 lbs x 12 reps
  • Barbell Wrist Curl
    • 135 lbs x 12 reps

Friday – Pull

  • RDL (w/o belt, w/ straps)
    • 365 lbs x 3 reps
  • Barbell Row (w/o belt, w/ straps)
    • 285 lbs x 12 reps
  • Snatch Deadlift (w/o belt, w/ straps)
    • 230 lbs x 7 reps
  • Weighted Chin-up (bodyweight = 167 lbs)
    • 70 lbs x 3 reps
  • Dumbbell Row
    • 75 lbs x 12 reps
  • Dumbbell Concentration Curl
    • 50 lbs x 7 reps
  • Dumbbell Hammer Curl
    • 50 lbs x 7 reps
  • Seated Dumbbell Curl
    • 25 lbs x 12 reps
  • Close Grip Barbell Cheat Curl
    • 95 lbs x 7 reps
  • Reverse Barbell Curl
    • 50 lbs x 12 reps
  • Barbell Wrist Curl
    • 125 lbs x 12 reps