It's Friday night and we train arms like beasts. Personally, I get a little bit of everything when I workout but I like to focus on arms on Friday night for several reasons.

First reason, usually I train Friday night and Saturday noon. With very little time in between to recover when I train heavy usually on Saturday my strength, stamina is diminished especially because I'm getting in less meals prior to my Saturday workout. Hence, killing my arms Friday night will most likely not effect my squatting, deadlifting as much.

Today, I "Worked the Rack" or "Run the Rack" which means i start at a set of dumbbells and increase 5 lbs each set until I peak. Then i work the rack back down, pyramid up and pyramid down. I like doing these with little rest in between sets just enough to change weights. It tastes like burning and huge ass pumps.

Workout: Friday Night Gun Show, Fri 12-June-2015

Workout Technique:

• sets x reps; dumbbells (DB); barbells (BB);
• Tempo (s) = (lower, bottom, lift, top); (1.0.1.0)= default
• (↑) Pyramid Up; (↓) Pyramid Down/ Drop Set

Workout Program:

A. BB Shoulder Press (531): 6 x 5-3 reps ↑

B. BB Deadlifts: 4 x 8 reps (3.0.1.0)

C1. Leg Extensions (hold at top): 4 x 8 reps (5.3.1.0)
C2. Laying Leg Curls: 4 x 8 reps (3.0.1.0)
C3. Glute Kickbacks L/R: 4 x 8 reps (3.0.1.0)

D. Cable Bicep Curls w/ handles: 5 x 8 reps + drop set (3.0.1.0)

E. DB Bicep Curls (work the rack +5lbs/set ↑↓): 10+ x 5 reps ↑↓

F. Cable (high) Tricep Extension 3-Way (out, in, overhead): 3 x 10³ reps

G. Cable (high) Bicep Hammer Curls L/R: 3 x 10 reps

Work. Train. Devour.