The Dukey Arm Blitz Workout

[dukey]

Okay Folks --

I dug out an old workout journal of mine. With this program I will now share, I gained 1 3/4" in 4 weeks. It's a little rough: especially in the first two weeks. Trust me though. It works!

Incidentally, I didn't come up with this myself. I read it in a magazine and tried it.

Happy lifting,
dukey

Alright. Here goes...

Weeks 1 and 2

Monday - CHEST AND ARMS
Chest 8-10 Sets Total
Dip 2 @ 8-10
Dumbbell French Press 2 @ 8-10
Incline Dumbbell Curl 2 @ 8-10
Cable Concentration Curl 2 @ 8-10

Wednesday - ARMS AND LEGS
Barbell Curl 3 @ 8-10
Dumbbell Hammer Curl 2 @ 8-10
Lying Triceps Extension 3 @ 8-10
Straight-Bar Pressdown 2 @ 8-10
Legs 8-10 Sets Total

Friday - BACK, SHOULDERS, AND ARMS
Back 8-10 Sets Total
Shoulders 8-10 Sets Total
Reverse-Grip Bench Press 2 @ 8-10
Close-Grip Bench Press 2 @ 8-10
Preacher Curl 2 @ 8-10
Standing Cable Curl 2 @ 8-10

 

[Mr. Snakey]

Okay Folks --

I dug out an old workout journal of mine. With this program I will now share, I gained 1 3/4" in 4 weeks. It's a little rough: especially in the first two weeks. Trust me though. It works!

Incidentally, I didn't come up with this myself. I read it in a magazine and tried it.

Happy lifting,
dukey

Alright. Here goes...

Weeks 1 and 2

Monday - CHEST AND ARMS
Chest 8-10 Sets Total
Dip 2 @ 8-10
Dumbbell French Press 2 @ 8-10
Incline Dumbbell Curl 2 @ 8-10
Cable Concentration Curl 2 @ 8-10

Wednesday - ARMS AND LEGS
Barbell Curl 3 @ 8-10
Dumbbell Hammer Curl 2 @ 8-10
Lying Triceps Extension 3 @ 8-10
Straight-Bar Pressdown 2 @ 8-10
Legs 8-10 Sets Total

Friday - BACK, SHOULDERS, AND ARMS
Back 8-10 Sets Total
Shoulders 8-10 Sets Total
Reverse-Grip Bench Press 2 @ 8-10
Close-Grip Bench Press 2 @ 8-10
Preacher Curl 2 @ 8-10
Standing Cable Curl 2 @ 8-10

The Invisible man has a wonderfull Protein shake you might be interested in.

 

[dukey]

Week 3

Monday
CHEST 10-12 Sets Total

Tuesday
BACK 10-12 Sets Total
SHOULDERS 8-10 Sets Total

Thursday ARMS
Close-Grip Bench Press 3 @ 4-6*
(Smith Machine)
Triceps Pressdown 3 @ 4-6**
Seated Barbell Curl 3 @ 4-6 †
Dumbbell Preacher Curl 3 @ 4-6**

Friday
LEGS 10-12 Sets Total
* Do two sets with pins set in the top half of the range of motion. On the third set, remove pins and do full-range reps.
** Choose a weight heavier than that which you can lift for one rep and have a partner help you force-rep the positive portion of the exercise
while you resist the negative portion on your own. After completing the third set, strip the weight and rip out as many as you can unassisted.[FONT=&quot]† Load a bar with 10-20-plus pounds more than you can lift for 4-6 reps of normal barbell curls. Sit on a flat bench and rest the bar on your thighs. Using a shoulder-width, underhand grip, curl the weight [/FONT]toward your shoulders.

 

[dukey]

Week 4

Monday
CHEST 10-12 Sets Total

Tuesday
BACK 10-12 Sets Total
SHOULDERS 8-10 Sets Total

Wednesday ARMS
One-Arm Reverse-Grip Pressdown 3 @ 10-12
Close-Grip Bench Press 3 @ 6-8‡
EZ-Bar Preacher Curl 3 @ 6-8
Dumbbell Curl (down the rack) 4 @ 8-12††

Friday
LEGS 10-12 Sets Total

[FONT=&quot]Saturday [/FONT][FONT=&quot]ARMS
[/FONT]
[FONT=&quot]Cable Concentration Curl 3 @ 10-12
Standing Barbell Curl 3 @ 6-8‡
Dumbbell Close-Grip Bench Press 3 @ 6-8
Rope Pressdown 3 @ 8-12‡‡[/FONT][FONT=&quot]

‡ On the last set do 6-8 reps, drop the weight 30% and rep until failure.[/FONT]
†† [FONT=&quot]Drop the weight by 5-10 pounds each set. Don't rest between sets.
‡‡[/FONT][FONT=&quot] For each set, do 8-12 reps, drop the [/FONT][FONT=&quot]weight, rep until failure, and then drop a second time and rep until [/FONT]failure again.

 

[invisibleman]

The Invisible man has a wonderfull Protein shake you might be interested in.

You aren't kidding. :wink:

 

[D_Gunther Snotpole]

Hey Dukey ... you mean I can have those cantaloupes on my arms too?
Mmmm. Yummy.
I'm starting tomorrow.
Good to see you back, kid.

 

[dukey]

Hey no problem, Ruby Tuesday.

I tell yeh, you'd be good to take measurements before and after. You don't have to share them, but you'll know whether the program works or not.

Let me know if I can help.

dukey

 

[B_Christofferb]

Thanks dude!

 

[jeff black]

Dukey, I swear everytime I see your picture, I just get this visual of you having one really muscular arm and then one normal arm.

 

[D_Gunther Snotpole]

Hey no problem, Ruby Tuesday.

I tell yeh, you'd be good to take measurements before and after. You don't have to share them, but you'll know whether the program works or not.

Let me know if I can help.

dukey

Ruby Tuesday, eh? Hah! I like that.
I know I can bulk up quickly ... I've done it before.
The funny thing was that I never got the concomitant increase in actual strength.
I'm seeing a personal trainer on Wednesday evening to start a fitness program ... haven't been really in shape for 10 or more years.
But I won't be going for bulk. It'll be after that lean sinewy look.:biggrin1:
And I'll report to you, Dukey.
Gladly.
(Seriously, I'm not going too intensively this time. Time to get into a kind of condition that I can keep for the rest of my life. But I won't be pretending I'm an athlete.)

 

[dukey]

So, Rubber Baby Buggy Bumper --
How's your workout going?
dukey

 

[Notbigenuff]

Wow - this does look like an intense routine. But, 1 and 3/4" in 4 weeks. I've gotta give it a try too (I've been looking for a new routine to try).

 

[Male Bonding etc]

Okay, Dukey! I finally came back and copied the workouts. My schedule may make it difficult to be very dedicated, but I'll give it a shot... yours may not be the only alabaster cantaloupes around the site soon!