Day 312 - Body Beast Bulk: Arms "Bulk Phase" Progress

Below is the improvement I saw on Bulk: Arms throughout the "Bulk" phase of Body Beast. The pacing of this routine, coupled with the fact that the biceps and triceps are smaller muscle groups make this routine a tough one to improve drastically on. I think I did quite well throughout the Bulk Phase, however, and got a tremendous pump every time!

Bulk: Arms

Standing Curl

Day 25
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x35lbs
8 reps - 2x30lbs
12 reps - 2x20lbs
15 reps - 2x15lbs


Day 61
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x35lbs
8 reps - 2x35lbs
12 reps - 2x25lbs
15 reps - 2x20lbs

Tricep Extension

Day 25
15 reps - 20lbs
12 reps - 30lbs
8 reps - 40lbs
8 reps - 30lbs


Day 61
15 reps - 40lbs
12 reps - 50lbs
8 reps - 60lbs
8 reps - 50lbs

Wide E-Z Bar Curl Force Set (I used dumbbells)

Day 25
5 reps - 2x25lbs
5 reps - 2x25lbs
5 reps - 2x25lbs
5 reps - 2x25lbs
5 reps - 2x25lbs

Day 61
5 reps - 2x30lbs
5 reps - 2x30lbs
5 reps - 2x30lbs
5 reps - 2x30lbs
5 reps - 2x30lbs

Skull Crusher

Day 25
15 reps - 2x15lbs
12 reps - 2x25lbs
8 reps - 2x35lbs
8 reps - 2x30lbs


Day 61
15 reps - 2x25lbs
12 reps - 2x35lbs
8 reps - 2x40lbs
8 reps - 2x35lbs

Hammer Curl

Day 25
15 reps - 10lbs
12 reps - 15lbs
8 reps - 20lbs
8 reps - 25lbs
12 reps - 20lbs
15 reps - 15lbs


Day 61
15 reps - 20lbs
12 reps - 25lbs
8 reps - 30lbs
8 reps - 30lbs
12 reps - 25lbs
15 reps - 20lbs (ugly!)

Tricep Kickbacks

Day 25
15 reps - 15lbs
12 reps - 20lbs
8 reps - 25lbs
8 reps - 25lbs
12 reps - 20lbs
15 reps - 15lbs

Day 61
15 reps - 20lbs
12 reps - 25lbs
8 reps - 30lbs
8 reps - 30lbs
12 reps - 25lbs
15 reps - 15lbs 

Weighted Crunch

Day 25
30 reps - 25lbsDay 61
30 reps - 30lbs

The two progressive sets at the end of the workout move at such a quick pace so they just murder your arms! If you go heavier at the start of the workout, don't let your ego get in the way during those last 2 progressive sets as they will humble you big time!

Quote of the day:
"Opportunities are usually disguised as hard work, so most people don't recognize them."
-Ann Landers


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