The following details my arm workout from the end of last week. I was training with my friend Tony, but as is normally the case we followed the workout designed by my coach John Meadows. Here is the workout…
V Bar Pushdowns
After performing several warm-ups while increasing the weight, we did the following…
Set 1 x 10 reps with 170lbs
Set 2 x 10 reps with 180lbs
Set 3 x 10 reps with 190lbs
*Use continuous tension on these today.
Seated Extensions
John called for seated overhead rope extensions, but I decided to do an exercise I came up with a while ago – MAG Chain Extensions. To perform it you will need this attachment: https://www.elitefts.com/mag-close-grip-supinate.html. I attached 4 chains to it, available here: https://www.elitefts.com/shop/bars-weights/ropes-chains/eliteftstm-pair-of-5-8-chains.html.
Set 1 x 15 reps with 4 chains
Set 2 x 15 reps with 4 chains
Set 3 x 15 reps with 4 chains
Set 4 x 15 reps with 4 chains
*This was a little light so we basically went back-and-forth nonstop for our sets to make this harder via cumulative fatigue.
Here is a video from a workout I did a long time ago. The video is a superset, which we didn’t perform, but it should give you an idea of the set-up for the MAG Chain Extensions.
[youtube=https://www.youtube.com/watch?v=QgZI8Oe0dRI]
Barbell Lying Extensions
Set 1 x 15 reps with 115lbs
Set 2 x 15 reps with 115lbs
Set 3 x 15 reps with 115lbs
Set 4 x 15 reps with 115lbs
*The key here is to lower these slow to about your chin and drive to ¾ lockout. Keep constant tension on your triceps.
Dumbbell Curls
Perform a couple warm-ups as needed, but get ready for some pain on this exercise!
Set 1 x 20 reps with 20lbs
Set 2 x 20 reps with 20lbs
Set 3 x 20 reps with 20lbs
*This sounds simply and it is, but there is a twist. Take a full 3 second descent on each of your 20 reps. Work both arms at the same time, keeping your palms up the entire time. These will become extremely painful if you don’t rush the eccentric. You should finish this exercise with an insane pump.
Barbell Curls
Set 1 x 6 reps with 70lbs
Set 2 x 6 reps with 70lbs
Set 3 x 6 reps with 70lbs
Set 4 x 6 reps with 70lbs
*The key here is to squeeze every rep as hard as you can at the top for 1 second. Keep rest breaks to 45 seconds.
Machine Preacher Curls
Set 1 x 8 reps + 6 forced reps with 85lbs
Set 2 x 7 reps + 6 forced reps with 85lbs
*The key is to select a weight in which you fail around 6-8 reps and then have your partner force another 6 reps. Have your partner help you to the top and then lower the weight slow on the forced reps. If you don’t have a training partner you can do partials out of the bottom.
That concluded this arm workout.
Train hard!
Mark