The following details my biceps and triceps workout from this past Sunday at Kirkland Gold’s Gym. The workout was designed by my coach, John Meadows, whom I compensate to program my training.
V Bar Pushdowns
Set 1 x 10 reps with 70lbs (warm-up)
Set 2 x 10 reps with 90lbs (warm-up)
Set 3 x 10 reps with 110lbs (warm-up)
Set 4 x 10 reps with 160lbs
Set 5 x 10 reps with 170lbs
Set 6 x 10 reps with 180lbs
Set 7 x 10 reps with 190lbs
*Once warmed up I did 4 working sets taking small jumps in weight each set. Rather than holding the flex at the bottom this week keeping the weight moving for constant tension throughout each set without locking out. Keep rest breaks to 60 seconds or less.
Close Grip Bench Press
Set 1 x 8 reps with 135lbs (warm-up)
Set 2 x 8 reps with 185lbs
Set 3 x 8 reps with 185lbs
Set 4 x 8 reps with 185lbs
Set 5 x 8 reps with 185lbs
*Bring the bar down towards your chin, but stop 3-4 inches short of actually touching it. Another way to think of it is to go down until your elbow joint is roughly at 90 degrees. Take a full 3 seconds to perform the eccentric portion of the movement. I like to pause for a split second at the bottom and then drive up and contract hard.
Cross-Body Extensions
This was a change from John’s program, but it felt awesome.
Set 1 x 10 reps with 60lbs
Set 2 x 10 reps with 60lbs
Set 3 x 10 reps with 60lbs
Set 4 x 8 reps with 60lbs
*Grab the cable from the upper pulley without an attachment with your left hand. Back away from the weight stack about 3 feet and then turn so that your right arm is closest to the weight stack. Allow the cable to bring your left arm across your body until it is fully stretched and then extend down and across your body. It’s almost like you are doing a cross-body hammer curl, but the in the opposite direction and working the triceps instead of the biceps. Repeat with your other arm and do a total of 4 working sets.
EZ Bar Curls
Set 1 x 20 reps with 40lbs (warm-up)
Set 2 x 20 reps with 40lbs (warm-up)
Set 3 x 12 reps with 60lbs
Set 4 x 10 reps with 70lbs
Set 5 x 8 reps with 80lbs
*Flex hard in the contracted position on each rep. Use a 2 second eccentric. Keep rest breaks to 60 seconds or less.
Dumbbell Curls w/Extended Set Hammer Curls
Set 1 x 8 reps with 25lbs (pronate curls) + 6 reps hammer curls with 25lbs
Set 2 x 8 reps with 25lbs (pronate curls) + 6 reps hammer curls with 25lbs
Set 3 x 8 reps with 25lbs (pronate curls) + 6 reps hammer curls with 25lbs
*The key here is keep your palms up (wrist pronate) the entire time during the 8 reps of curls. Curl both dumbbells at the same time and lower with a 3 second count on every rep before switching to standard tempo hammer curls to finish off the set. These will burn like crazy!
Machine Preacher Curls
Set 1 x 6 reps with 110lbs
Set 2 x 6 reps with 110lbs
Set 3 x 6 reps with 110lbs
Set 4 x 6 reps with 110lbs
*The idea here is to lower the weight to about the midpoint and then curl it back up to full contraction and hold for a split second before repeating. Think heavy mid/top range partials
That concluded this biceps and triceps workout.
Train hard!
Mark