3 Days Rest

I took rest for 3 days after my shoulder day workout. I feel a lot better now. The pain is still there, but I have been advice by my GURU, "DON'T TAKE MORE THAN 3 DAYS REST" Make me to stop my rest and can't wait to hit gym again.

Tomorrow is my chest day. I will do a combination of chest and biceps exercise in one day. Hope the pain won't make me stop or skip my training.

Chest exercise combinations:
1. Flat bench press
2. Incline Bench Press
3. Decline Bench Press
4. Pullover

Biceps exercise:
1. Standing curl bar
2. Alternate dumbbell
3. Thigh support dumbbell

The pain kills

OMG!!! After my chest and biceps day, the pain is unexplainable. This is crazy; my hands were shivering and need support on 2^nd and 3^rd sets. My trainer always follows me as I asked him to support. I am worried to train heavy today as my previous workout (shoulder day) pain is still there. I don’t want to stress myself. But the trainer always ask me to go for more reps. I noticed that when we push the bench press with full strength, my back is not stable and carried up.

I slept for at least 8 hours and it is hard to go work today. I feel hard to turn my car steering. The pain is greater than the first day (shoulder workout) but I feel more pain over chest compare to shoulders. In summary, my whole upper body in hell of pain.

I will take rest for today and tomorrow before hitting back gym again for lower body covers quads, hams and calves.

Unique Biceps Exercise

I read a few magazines ( Chinese fitness magazine and Flex) recently about bicep exercise. Both are uniques movements but different. They only use Standing Bicep Curl Barbell or Cambered. Please refer the below exercise:

1) 10-10-10-curls

- Curl a barbell or cambered bar halfway up, then all the way down.
Do 10 reps with 30 seconds rest in between. Do 3 to 4 sets.

- Curl a barbell or cambered bar all the way up, then half way down.
Do 10 reps with 30 seconds rest in between. Do 3 to 4 sets.

- Curl a barbell or cambered bar all the way up, then all the way down.
Do 10 reps with 30 seconds rest in between. Do 3 to 4 sets.


2) 21-curls (Ronnie Coleman's favorite biceps exercise)

- Curl a barbell or cambered bar halfway up and all the way down for 7 reps.
- Without stopping, curl all the way up and half way down for another 7 reps.
- Lastly, without stopping also, do full motion for last 7 reps.
This considered as 1 set. Do 3 to 4 sets.

Unique Biceps Exercise

I read a few magazines ( Chinese fitness magazine and Flex) recently about bicep exercise. Both are uniques movements but different. They only use Standing Bicep Curl Barbell or Cambered. Please refer the below exercise:

1) 10-10-10-curls

- Curl a barbell or cambered bar halfway up, then all the way down.
Do 10 reps with 30 seconds rest in between. Do 3 to 4 sets.

- Curl a barbell or cambered bar all the way up, then half way down.
Do 10 reps with 30 seconds rest in between. Do 3 to 4 sets.

- Curl a barbell or cambered bar all the way up, then all the way down.
Do 10 reps with 30 seconds rest in between. Do 3 to 4 sets.


2) 21-curls (Ronnie Coleman's favorite biceps exercise)

- Curl a barbell or cambered bar halfway up and all the way down for 7 reps.
- Without stopping, curl all the way up and half way down for another 7 reps.
- Lastly, without stopping also, do full motion for last 7 reps.
This considered as 1 set. Do 3 to 4 sets.

Great Biceps Exercise for body building

I've got great biceps exercise here that really can give you stretch marks to your biceps within just 4 weeks time.

It has been tried and approved working for me.

I have gained 1/2 inches in just 4 weeks time from this exercise (right now my arm size is 15 and 1/2 inches). My target for this year end is 17 inches.

Cut short, here is the exercises:


1. Concentration dumbbell curl (alternate hands) as below picture:


Right after you did this for your left hand/right hand, immediately change hand and repeat the exercise (each set consist of 15 reps for each hand).

Right after concentration dumbbell curl, don't take more than 5 seconds rest, immediately continue with your second exercise of EZ Standing Curl Bar for another 15 reps and take rest for 30 -60 seconds.

After done these two sets of exercise, it is consider as first set. Usually, do your first set at the lowest weight that you can do. If there is no lowest, do with 1lbs dumbbell and no plates EZ bar for your first set.

For second set, increase the weight a little. For third set, increase a little more. Try to increase the weight more at the fourth set. Please ask for help if you need support for fourth set. Don't ask or do with support for first 3 sets. Do four sets in total.

These two exercise considered as high rep superset exercise. You did 30 reps for each sets (15 from concentration and 15 from standing EZ Curl bar). This is crazy reps, I bet you couldn't do up to 4 sets even.

Above is considered as 1 exercise with high repetitions. This will flush blood more into cells of your biceps. By the time you done these 4 sets, your biceps will be burst and burnt. You might be too tired to lift another dumbbell. Higher repetitions always connected to formations, detailed, shape, separations, of your muscles. Above exercise is for these type of goals. Below is the second exercise for biceps upon completion of above exercises and rest for 90 secs.



2. But the real game just begins. To get bigger size, you need to do with bigger weights.

Standing Dumbbell curls with alternate hands.

- For 1st set, do the max weight that you can do for at least 8 reps.. I mean, for example, I can do 30lbs dumbbell for 8 reps for 1st set. Left, right, left, right,.... Rest for 30 secs. Don't take more than that.

I know it is too tired, its ok. Try wearing support belt for this exercise. If you need support, please ask someone to help you, or just support yourself with slightly bending sideways. Nobody, can do perfect if it involves heavy weights without support.

For second set, increase the weight 5lbs more.. and do at least 5 reps. For example, I can do 35lbs dumbbell for 5 reps. Rest for 30 secs. Then continue, for third and last set by increase another 5lbs (mine is 40lbs) for at least 3-4reps.

And thats it. You're done.

Try doing this at least once in a week, and you can see the same results as I have seen.