Arms 7/1/2026

Today's arm workout was so much fun! The pump was absolutely incredible, even if I might have gone a little overboard on the volume with 45 sets. Here are all the details:

  • Machine dips: 5 sets of 10 to 12.
  • Push downs: 5 sets of 10 to 12.
  • OH Extensionsa; 5 sets of 10 to 12. Weight was up today.
  • True seated curls: 5 sets of 10 to 11 reps.
  • Hammer preacher curls; 5 sets of 9 to 12. Same weight.
  • Cable curls: 5 sets of 10 to 12.
  • Overhand Forearm: 5 sets of 15 reps. I increased by 5 pounds today.
  • Underhand: 5 sets of 15 reps with 5 extra pounds. .
  • Roller for 5 sets.
  • Elliptical for 20 minutes.

My weight this morning was 185.4 pounds with 13.0 pounds of fat.

I had a total of 16,227 steps yesterday.

~ Rick

WorkoutRick CartwrightWorkout