matt44

Hey guys, thanks for all your help on my "No weightloss - gutted" thread.

At home I have a curl bar with 22kg on it - with the option of going up to 28 kgs.

What would be a good programme using my limited equipment to build up my arms and shoulders??

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SmashingMachine

skull crushers for your triceps. Lie on your back and reverse curl the bar down to your forehead and then straighten them out. Use a spotter though, afterall you are coming down toward your head. Biceps...do the 21's. This approach here you curl 7 half reps from the bottom half way up, 7 reps from half way to all the way up, and then 7 complete reps all without stopping. Shoulders...standing up take a narrow grip and pull the weight up to your chin 10-15 reps. Also standing push the weight overhead 10-15 reps. Also standing stand with the weight in from of you, keep your arms straight and "shrug your shoulders up/down to your ears 10-15 reps. For back you can keep bend over, keeping your back straight, row the weight up to your chest and then down straight again. Do 3-5 sets of each, 10-15 reps each, 3x's week, with at least a day in between each workout. Follow up with a carbohydrate and protein drink right after you finish.

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