Arnold Training Week 3 and Bench Training week 4.

Arnold Training  Week 3 and Bench Training week 4.

Dec 22, 2013

Finished up my three weeks of waking the muscles up and now I go into my heavy lifting for the Arnold. I take the chains off of my bench workout while adding the Titan Super Ram (coming this week) and starting rack pulls for my deadlifts. Here it is:
Week 3-Heavy Bench/Tricep Day
I found out that I was using 70 pounds worth of chains versus 40.
Bench Session
350×6 w/chains
375×4 w/chains
420×3 w/chains
405×2 w/chains
350×7 w/chains
315×11
225×16
135×25

Tricep Pushdowns
210×15
210×15
210×15

Wide-Grip Tricep Pushdowns
210×12
210×10
210×8

Heavy Back/Bicep Day
Deadlift
135×10
225×8
315×6
405×4

Bent Rows
225×10
315×10
405×6

Wide-grip Pulldowns
180×10
200×10
220×8

Seated Rows
180×12
200×12
220×12

Ez Bar Curl
75×10
95×10
115×7

Machine Preacher Curls
75×10
105×10
135×8

Week 4-Heavy Chest Day-No Chains
370×6
390×3
435×3
415×3
370×6
365×6
315×12
225×20
135×35

Today started week 4 and it was a very productive day. I want to as always thank my sponsors; My Iron Authority Family, ATP Extreme, Primo Chalk, Anderson Powerlifting and Oxygen Factor. Thanks to Iron Chamber Gym, and Old School Iron Gym for access to great facilities.

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