Forever Fit Personal Training

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Shoulders/traps/triceps - cooooked:Smith shoulder press 12,5,2,1,6Unilateral cable front raise 12Cable lateral raise 12,...
08/07/2026

Shoulders/traps/triceps - cooooked:
Smith shoulder press 12,5,2,1,6
Unilateral cable front raise 12
Cable lateral raise 12,6,4,2,8
Dumbbell lateral raise 12 rest pause 6
Cable shrugs 15,15
Dumbbell shrugs...stopped counting went until couldn't move
Tricep rope push down 15,6,4,12
Overhead rope extensions 10,10,8
Unilateral dumbbell extension 8
Close grip smith press 5,5,5
Unilateral machine press 12

A little juicy this morning - shoulders/traps/triceps:Smith shoulder press 12,5,2,2,1,6Incline dumbbell front raises 15,...
01/07/2026

A little juicy this morning - shoulders/traps/triceps:
Smith shoulder press 12,5,2,2,1,6
Incline dumbbell front raises 15,12
Cable lateral raises 12,6,2,2,8
Dumbbell lateral raises 10 rest pause 6
Cable shrugs 15,20
Dumbbell shrugs 25
Rope pressdown 15,6,4,2,10 drop set 6
Overhead rope extension 10,10,10
Unilateral dumbbell extension 8
Dumbbell skull crushers 10,12
Unilateral machine press 10

6am arm session done - keeping things simple, focusing on maximum stretch and squeeze, also adding emphasis to the forea...
22/10/2024

6am arm session done - keeping things simple, focusing on maximum stretch and squeeze, also adding emphasis to the forearms as they're giving me some tendon grief, session as follows:

Crossbody bilateral cable tricep extension 3 sets
Rope cable press down 3 sets
Unilateral dumbbell tricep extension 3 sets
Incline Unilateral tricep skull crusher super set with dumbbell kickback 2 sets finishing with close grip pressup

Forearm belt curler 3 sets
Dumbbell Preacher curl 3 sets
Incline dumbbell curl 3 sets
Unilateral cable curl 2 sets
Unilateral rope cable curl 2 sets
Dumbbell spider curl 1 set super set with spider hammer curl

Starting to break put the Arm Blaster again, I have a love/hate relationship with this thing (aside from crushing your s...
02/05/2024

Starting to break put the Arm Blaster again, I have a love/hate relationship with this thing (aside from crushing your stomach and making your arms feel like they want to fall off)....
But in the pursuit of bigger arms it feels like a must.

Been a while...This mornings shoulders, traps and triceps was awesome, using the new Pre Don't f***ing miss definitely ...
17/04/2024

Been a while...

This mornings shoulders, traps and triceps was awesome, using the new Pre Don't f***ing miss definitely gave an edge, sessions as follows:

Chest supported rear delt flys - 4 sets low rest 15 reps each set
Hammer strength press 4 sets low volume 15,6,4,6 (with assisted reps)
Cable front raises 2 sets 15 reps both to failure
Dumbbell lateral raises 3 sets w/dropset
Cable lateral raise 1 set complete failure
Cable shrugs 3 sets 20-30 reps

Tricep vbar pressdown 4 sets
Unilateral dumbbell tricep extension 3 sets w/dropset
Dumbbell skull crushers 3 sets
Laying unilateral cross body extension super set with dumbbell kick back 1 set failure on both

Keeping arms as simple as possible yields the best results, most weeks it's just 3-4 movements for biceps:Starting in a ...
28/03/2024

Keeping arms as simple as possible yields the best results, most weeks it's just 3-4 movements for biceps:

Starting in a stretched position either:
Dumbbell Preacher curl or incline dumbbell curls
Seated dumbbell curls or straight bar cable curl
Variation of a hammer curl either dumbbell or rope hammers although recent the parallel grip bar has been cool
Finish with a spider curl/concentration curl

That's it! Keep it simple!

5 weeks into the cut, 6lbs down, strength maintaining well, just hungry all the time.Today was a mix of front/rear delts...
03/02/2024

5 weeks into the cut, 6lbs down, strength maintaining well, just hungry all the time.
Today was a mix of front/rear delts, upper back and triceps.
Cheat day today will make things feel much better.

Session as follows:
Chest supported rear delt flys
Hammer strength shoulder press

Rope pullovers
Lat pull down
Chest supported tbar row
Chest supported dumbbell rows

Rope tricep pushdown
Unilateral dumbbell tricep extensions
Dumbbell skull crushers

Barbell shrugs

Super high volume arm session, only done once a week to see what happens, sessions as follows:Unilateral cable pressdown...
13/01/2024

Super high volume arm session, only done once a week to see what happens, sessions as follows:

Unilateral cable pressdown
Overhead rope tricep extension
Seated unilateral dumbbell tricep extension
Dumbbell skull crushers
Cross face dumbbell tricep press
Single arm cable pressdown into Cross body extension

Cable curl with back to stack
Seated Unilateral dumbbell curl
Seated barbell curl half range of motion
Dumbbell hammer curl Seated
Spider dumbbell curl
Preacher dumbbel curl

Toast!

Super intense combo session of chest, biceps, side delts and traps.Could've just stopped at the biceps but was having to...
07/10/2023

Super intense combo session of chest, biceps, side delts and traps.
Could've just stopped at the biceps but was having too much fun which at the end of the day is what it's all about.
Session as follows:

●Shallow incline Smith machine 5 sets
●Flat bench dumbbell press 4 sets
●Shallow incline flys 2 sets with dropset
●Decline machine press 2 sets

●Preacher curl 3 sets with dropset
●Straight bar cable curl 3 sets with 1 back off and dropset with a drag curl
●Seated dumbbell hammer curls 1 set but with 5 rest pause every 15 seconds increasing the weight by 2kg on every other set
●unilateral Dumbbell spider curl 2 sets

●Seated dumbbell lateral raises 1 set 15 reps then every 15 seconds a set of 12,10,8,6,4,2 slowing the reps for each
●cable lateral raises 3 sets non stop
●cable shrugs 3 sets 20 reps each

Just some straight up arm, traps and side delts tonight because....why not?!When you've been doing this for over a decad...
21/09/2023

Just some straight up arm, traps and side delts tonight because....why not?!

When you've been doing this for over a decade you've got to remember why you fell in love with it.

Spending the afternoon listening to the Rocky IV soundtrack got me all pumped up again even after being in the gym already at 6am for back training, it needed to be done!!

Session like this:
Super set all arms -
●Single arm cable pushdown into unilateral cable curl

●Dumbbell skull crushers into ez bar curl

●Seated unilateral dumbbell curl unto overhead dumbbell tricep extension

●Unilateral cable rope kick back into unilateral rope hammer curl

●cable shrugs

●Dumbbell shrugs

●Seated dumbbell lateral raise rest pause set of 15 then 10, 7, 5 and 3

●Unilateral cable lateral raise

●cable upright row

FRIED!!!! 💪🏻💪🏻🪨🪨



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