Mission: Massive arms

I rarely share much of my own training because people start to think that’s how they should train. Your workouts should be as individual as your diet. It will depend on your goals and your preferences.

So with that being said, here’s what I have been up to.

Context: about 30 days ago I decided I wanted to put on a little size. Specifically I want to have massive arms haha.

I know not the most common goal for a 30 something woman. But fuk average right?!

I’ve been working out 5-6 days a week plus my usual morning pull ups, squats and press up (3 sets of 10 in a circuit).

I’ve also increased my calories to ~200 above maintenance. I’ve done this by adding in a milkshake and some malteasers. Note: most of my diet is whole food based and this is an easy way to bump up calories while keeping the quality of my diet. I already get my protein needs, fibre needs, healthy fats and fruit and veg from my baseline diet.

Here are a few workouts I did this week:

Cable superset:
10 Curls
10 Overhead extensions
X3

Chest:

Cable fly 3x20

Back:

Lat pull wide
20/15/15/10
(Increase weight each set)

SA DB row
20/15/15/10
(Increase weight each set)

V bar lat pull
(3 sec eccentric focus)
3x8-10

Cable row
(3 sec eccentric)
2x 8-10 wide
2x 8-10 close

Straight arm pull down
3x10-12

Legs:

I have a persistent back injury to manage so this just involves 3 sets of 8-12 on various machines. Quite boring.

Shoulders:

Seated DB shoulder press:
3x 8-12

Superset:
10-12 Lateral raises
10-12 Plate front raise
x3

Superset:
10-12 Cable rear delt flys
10-12 Shoulder taps
x3

Shoulder press Machine drop set:
reps to aim for - 8/8/8/8

Current progress:

Let me know in the comments if you like this kind of content and you want me to keep you updated on mission massive arms.

PS - I am about to supercharge this on commit to 6. You can join me here