Arms are really the only concentration day I have left and I won’t pretend to make up a functional fitness reasoning for it. I’ve always loved my arm day and have decided to stick with it even after the rest of my program has evolved away from those body building type training days. It is common to hear that good grip strength is a hint at the type of fitness condition an individual is in. Incline Dumbbell Curls: 3x10, the seated position prevents you from getting too much of a swing into the repetition and the positioning of your arms allows for a more elongated eccentric of the bicep. Dumbbell Skull Crushers: 3x10 skull crushers are already great but using dumbbells for them (like for many other exercises) prevents over compensation of the stronger arm. Neutral Grip Bicep Curls: 3x10 I throw neutral grip curls into arm day because they hit my arms a little differently than a standard curl — they shift more focus onto the brachialis and forearms, which really carries over into grip strength. Since I care about having a strong, capable grip as one of those underrated health markers, this movement just makes sense to keep in the rotation. It's also easier on my wrists and elbows since I'm not twisting into a fully supinated position, so I can push the weight and reps without any nagging joint irritation. Plus it just feels like a natural complement to my other curl variations rather than something redundant — each one is building a slightly different part of the arm. Overhead Dumbbell Tricep Extension: 3x10 I keep overhead dumbbell tricep extensions in the rotation because the overhead position puts the triceps under a deep stretch that I just don't get with pressdowns or kickbacks, and that stretch under load is huge for actually building the muscle, especially the long head. Since arm day is my one indulgence workout, I want to make sure I'm hitting the triceps from an angle that other movements in my routine aren't already covering. It also carries over into overhead pressing strength and shoulder stability, which ties back into that overall strong-arms-equals-healthy-indicators mindset I have. It might overlap a bit with skull crushers, but the angle is different enough that I still feel like it earns its spot.

I like to have a secondary leg day for a couple of reasons. For starters volume is typically measured on a weekly basis. Meaning that whatever the suggested volume is for a muscle group or specific movement can be done over the course of a week. To avoid fatigue you split the total volume out over the week. (Volume is total weight and repetitions). In addition to my secondary leg day I also do some split squats on Thursday but I'll talk more about those another time. Secondary leg day consists of box squats: I do these for a couple of reasons. They do help with lower body fatigue for somewhat obvious reasons meaning they reduce range of motion and give you a position to rest and reset. Additionally, much like paused squats they prevent the bounce out of the bottom forcing you to rely on your strength to stand back up and not just the momentum and the stretch reflex. You need to be mindful of your form and ensure you're not just dropping onto the box. The movement also helps with your explosiveness. Box squats can also be used to help with depth. Full range of motion has shown in studies to help joints by strengthening tendons and ligaments (I'm not a doctor so I won't dig too deep into that). You can increase your depth by starting with a taller box then reducing the height over time until you can reach your full range of motion. One more movement that helps with this that I also do on secondary leg day is goblet squats. Box squats were a big part of my squat PRs a couple of years ago. Next I do Jump Squats: These help with explosiveness. I've neglected plyometric type movements in my younger years and I've paid for it as I got older. Explosive movements once again help with joint health. Just because you aren't trying to be a professional athlete in your older age doesn't mean you don't need this type of training...you do If you want to be all around healthy. Walking Lunges: I've made an adjustment to my walking lunges, I hold the dumbbell over my head rather than down by my sides. This helps train balance through isometric bracing (once again strengthening your core). The first two or three times doing this you'll probably find that you have to keep catching yourself but eventually you develop the strength and motor skill to stay upright...that's how you know it's working.

This is what my Friday morning secondary leg day looks like. I’ll share more about each movement later.

I’ll start by saying I enjoy each day in the gym but I’ve grown to really like this one especially after the adjustments I made to my Bulgarian split squats. Thursday go like this now: A five minute warmup, I’ll probably reply to this thread with a video of the warmup. Overhead Press: this is my big compound lift of the day so it’s just like the others as far as reps. 3x3, 2 and a heavy single rep. I cheated a lot on the single so I added a drop set of 5 with a moderate weight. “Speed” Bench: another one I’ve made adjustments to. My programming was calling for much too light of a weight for it to really feel like I was getting much out of it so now the first two sets of 3 are spoto presses to remove leg drive (if you don’t know what those are feel free to ask) then the last two sets of 3 are a heavier weight. Heavy enough the last rep of the last set should be a little of a challenge. Weighted Pull-ups: once again changes have been made: I love weighted pull-ups and I treat them like another heavy compound lifts. I do 4 sets of 6 (or as close to 6 reps as I can get) the last set of 6 today had me at 60 lbs hanging off the belt so the very last rep wasn’t too pretty. Bulgarian Split Squat Onto Platform: not sure this movement has an official name but the movement is exactly what it sounds like. I have required over time a little more of plyometrics in my routine to really strengthen up some of my joints. I did 3 sets of 8 with a little higher of a platform than last week and gained up enough courage to add some dumbbells for the very last set. Balance has come a long way since I’ve started Bulgarian split squats but it definitely got tested on that final set. I ended how I’ve been ending a lot of workouts lately with a mostly kettlebell core circuit. I’ll probably start adding these workouts to the premium classroom for people to utilize if they want to. Hope this workout gives you some things to try. I’ll drag the summary video that I’ll make for instagram onto the reply section of this post so you can see what some of the movements you may not be familiar with look like.

I’m working out for over a year lost about 15 pounds but it is slowly coming back. Trying to get back on track. Working out is not the issue, eating sugar stop my progress. always looking fur new ideas in workouts and exercise