WORDS MICHAEL GALLEY | IMAGES DALLAS OLSEN | LOCATION WORLD GYM SURFERS PARADISE
IFBB competitors Michael Galley and Tim McKinnon take Raw Muscle through their weekly arm session.
For the 12 weeks leading into the IFBB QLD and Arnold Classic Australia shows, Tim and I met every Thursday at the new World Gym Surfers Paradise to train arms.
Once considered a weaker body-part for him I’m sure everyone agrees by the time Arnold’s came around they were noticeably improved!
These were some of the most intense workouts I’ve done in my time training and its clear to see Tim has come so far, not only physique wise but mentally. His tunnel vision is one to be admired, with such attributes I can not only see Tim gaining pro status, but also having great success as a pro bodybuilder!
EXERCISE SETS REPS
Cable preacher curls 4 6-20
Dumbbell hammer curls 2-3 6-10
Lying cable curls 3 6-15
One-arm cable curls 3 6-15
Triceps pushdowns 3-4 6-15
Triceps dips 4 6-20
Close-grip triceps extensions 3 6-12
Triceps push-down 4 10-20
CABLE PREACHER CURLS
This exercise is used mainly as our warm-up set
DUMBBELL HAMMER CURLS
Use as heavy a weight as possible
LYING CABLE CURLS
Squeeze at the top of the exercise and focus on the peak contraction
ONE-ARM CABLE CURLS
Finish the biceps on this exercise again focusing on peak contraction
Use a heavy weight and strict form
Sit backwards on this machine to get more contraction in the middle head
CLOSE-GRIP TRICEPS EXTENSIONS
Do this exercise on the floor, rather than the bench
TRICEPS CABLE KICKBACKS
Great finishing exercise, contract hard at the bottom of each rep
Most exercises we used forced reps, negatives and drop-sets. We do whatever we can to make the set harder and more intense and push as much blood into the muscle as possible.
Rest periods are limited to 1 min unless we are talking too much crap lol!
At the end of each session Tim will go through his posing to see where he’s at and what improvements he needs to make.