The following details my arm workout from last Thursday morning at Kirkland Gold’s Gym.  It was designed by my coach, John Meadows.  I was training alone.

 

The strategy for arm training is to obtain maximum pump.  I did a few rounds of curls and pushdowns to properly warm up my elbows before jumping into the working sets as follows…

 

Seated Dumbbell Curls

 

Set 1 x 6 reps with 40lbs

Set 2 x 6 reps with 40lbs

Set 3 x 6 reps with 40lbs

 

*The key here is to lower the weight with a 3 second eccentric and flex hard at the top on ever rep.  Alternate arms rather than doing both at the same time and keep your palms up the entire time.

 

EZ Bar Reverse Curl

 

Set 1 x 12 reps with 60lbs

Set 2 x 12 reps with 60lbs

Set 3 x 12 reps with 60lbs

 

*Try to fully extend your arms at the bottom before curling on each rep.

 

Machine Preacher Curls

 

Set 1 x 8 reps with 100lbs

Set 2 x 8 reps with 100lbs

Set 3 x 8 reps with 100lbs

 

*Do not fully extend on this exercise, but flex and hold the contraction for 1 second at the top on each rep.

 

Occluded EZ Bar Curls

 

I used these wraps to restrict the blood flow to my biceps because it’s one of the few wraps which I can apply without the assistance of a training partner: https://www.elitefts.com/shop/power-lifting/powerlifting-wraps/metal-80cm-silver-wrist-wrap.html.  Wrap them as high as you can on your arms, up by the shoulder, because you want the wrap to stay above the biceps the entire time.

 

Set 1 x 15 reps with 50lbs

Rest 30 seconds

Set 2 x 15 reps with 50lbs

Rest 30 seconds

Set 3 x 15 reps with 50lbs

Rest 30 seconds

Set 4 x 15 reps with 50lbs

 

*Keep the wraps on until all 4 sets are completed and take 30 second breaks between sets.

 

Triceps Pushdowns

 

I used this attachment: https://www.elitefts.com/spud-inc-short-ab-strap.html.  Lately I’ve been using it in place of a rope.

 

Set 1 x 20 reps with 150lbs

Set 2 x 20 reps with 150lbs

Set 3 x 20 reps with 150lbs

 

*Keep your wrists in tight to your body as you let them rise up and then squeeze hard at the bottom for 1 second on each rep.

 

Close Grip Bench Press

 

Set 1 x 8 reps with 155lbs

Set 2 x 8 reps with 155lbs

Set 3 x 8 reps with 155lbs

 

*Don’t lower these to your chest. Lower them slowly down to a few inches above your nose and let your elbows flare out to get a good stretch.

 

Overhead EZ Bar Extensions

 

Set 1 x 12 reps with 60lbs

Set 2 x 12 reps with 60lbs

Set 3 x 12 reps with 60lbs

 

*I like these better than dumbbell extensions because it puts less strain on my elbows.  I prefer to use a little lighter weight and really work the stretch and the negative.  Take the weight down with a 3 second eccentric and do not fully extend and lock out at the top.

 

Occluded Triceps Pushdowns

 

I went back to the first exercise and used the same attachment: https://www.elitefts.com/spud-inc-short-ab-strap.html.  I wrapped my upper arm with the same wrap I used on the occluded EZ Bar Curls above: https://www.elitefts.com/shop/power-lifting/powerlifting-wraps/metal-80cm-silver-wrist-wrap.html.

 

Set 1 x 15 reps with 100lbs

Rest 30 seconds

Set 2 x 15 reps with 100lbs

Rest 30 seconds

Set 3 x 15 reps with 100lbs

Rest 30 seconds

Set 4 x 15 reps with 100lbs

 

*Pump out the reps and rest 30 seconds between sets.  Do not take the wraps off until all 4 sets are completed.  These should burn!

 

That concluded this arm workout.  Moving forward in this program John eliminates a dedicated arm day in exchange for biceps on primary and secondary back training days and triceps work on primary and secondary chest & shoulder training days – FYI.

 

Train hard!

Mark