Bicep and shoulder progress.


Leg Day Question


Fitfam, I have a question. I have currently been hitting legs 3 times a week. I have read a few blogs and forums and it says the max should be 2 days. I feel 3 day routine has been working for me. As you can see from this progress picture my quads are coming out. What do you all think? Is 3 days too much?



My arm progress!!

I was looking online yesterday and found a work out routine on This is the link

Basically if you want to tone your arms faster and grow some “guns” do this. The first routine is super sets, meaning two sets one after the other then you take a 30 second rest and start again.

“Choose any day, as long as you didn’t train upper body 24 hours before or after, and as long as you’re at least 2 days removed from your other arms workout.”

Workout 1: Antagonistic Muscles



I just copied this right from the source. This is what I did today. Basically what they are saying is incorporate these super sets when you are working out another body part, say lower body. I did super sets today but I also did my upper body, so after I was finished I felt like puking. I pushed myself to the limit and I loved it!

There is also compound sets which target the same muscle at the two sets.

Workout 2: Same Muscles

Compound Set:

Compound Set:

I only did the super sets today plus an additional routine I learned from Andreia Brazier.

1) Wide Grip Lat Pulldowns 5 x 20

2) Chest Machine Press 4 x 15

3) Shoulder Press Machine 4 x 15

4) Cable Rope Pulldowns (triceps) 4 x 20

5) Cable Curls 4 x 20

Enjoy and tell me how it goes for you! Remember is a great source to start of.