July 6th. Arms were trained & now they are jell-o. I personally like training arms by themselves instead of the common Chest/Tris - Back/Bis. When I train my arms, I always start by working out my triceps first. I'll tell you one of the reasons why is that your triceps are a bigger muscle group than your biceps.(YEAH RIGHT) It's a common misconception because when you see dudes flex, the first thing you're going to notice is how big their biceps are, right? 

As you can see, there are three heads to the triceps. The long, medial, & lateral heads group together to form the triceps. What this means is that different exercises will put emphasis on different heads of the triceps. This means that making sure you're hitting the triceps completely, your workouts should include some form of close-grip presses, press downs, and extensions. Like every muscle group, having a wide variety of exercises will allow the muscle to fully develop & make sure that nothing gets left untrained. Personally, I like training triceps first when I'm fully fresh because I always feel like my triceps are lacking. Just something to keep in mind, next time you go straight into doing dumbbell curls ;). In order to fully develop those arms, YA GOTTA HIT YOUR TRICEPS HARD.


Here's what today's workout looked like. About 4 exercises on each muscle group. Nothing too crazy, but still an intense workout.


Close grip bench press - 4 sets of 12 reps

Cable Tricep pushdown(bar) - 3 sets of 20 reps

Cable Tricep pushdown(rope handle) - 3 sets of 15 reps

Cable tricep kickbacks - 3 sets of 12 reps


Barbell curls - 4 sets of 10 reps (only got 7 on the last one :'(

Seated Dumbbell curls(alternating) - 3 sets of 10 reps each

Cable curls(rope handle) - 3 sets of 15 reps

Alternating cable curls - 3 sets of 12 reps each


Be too busy working to improve that you don't have time to dwell on the negativity that surrounds you. 


Another day,



Cody Jones

Instagram: @CJFit603, @strivetodobetter

Snapchat: codyfricknjones

Twitters: @STDB_Official, @_Cody_Jones



Connect with me on everything Tell me your goals, your ambitions, your dreams. Let's get to know each other!