The following details my arm workout from this past Sunday at Eastside Gym in Redmond.  I was training alone.  This workout was designed by my coach, John Meadows.  The strategy for arms is to maximize the pump.

 

Rope Pushdowns

 

Do as many sets as need to warm-up.

 

Set 1 x 15 reps with 110lbs

Set 2 x 15 reps with 120lbs

Set 3 x 15 reps with 130lbs

Set 4 x 15 reps with 140lbs

 

*These are performed in a non-traditional fashion.  Take a few steps away from the weight stack and bend roughly 90 degrees at the waist.  Keep your elbows pointed down and your hands together the entire time.  Pump the reps and make this burn.

 

Seated Overhead Extensions

 

I used an older Paramount Triceps Extension Machine, but you can also do these seated with a rope attachment.

 

Set 1 x 10 reps with 170lbs

Set 2 x 10 reps with 170lbs

Set 3 x 10 reps with 170lbs

Set 4 x 25 reps with 90lbs

 

*On the first 3 sets do the negative (eccentric) portion with a deliberate 4 second count.  On the fourth and final set lighten up the weight and go for an extreme pump with 25 reps.  Make the reps deliberate, but you don’t have to do a 4 second eccentric on the final set.

 

Bench Dips

 

Set 1 x 12 reps with bodyweight

Set 2 x 12 reps with bodyweight

Set 3 x 10 reps with bodyweight

Set 4 x 9 reps with bodyweight

 

*Perform these with a slow, deliberate 4 second negative like you did on the overhead extensions.  Keep rest breaks to 30 seconds.

 

EZ Bar Curls

 

Set 1 x 10 reps with 60lbs

Set 2 x 10 reps with 60lbs

Set 3 x 10 reps with 60lbs

Set 4 x 10 reps with 60lbs

 

*Chose your weight carefully because the rest breaks here should be no more than 30 seconds.  Flex hard in the contracted position.

 

Hammer Strength Preacher Curls

 

Set 1 x 7 reps with 1 plate

Set 2 x 7 reps with 1 plate

Set 3 x 7 reps with 1 plate

Set 4 x 7 reps with 1 plate

 

*On these you are only going to work the top half of the rep range.  Pause at the midpoint and then curl up and flex hard at the top.

 

Preacher Reverse Curls

 

I used an EZ bar for these – FYI.

 

Set 1 x 10 reps with 45lbs

Set 2 x 10 reps with 45lbs

Set 3 x 10 reps with 45lbs

Set 4 x 10 reps with 45lbs

 

*Keep rest breaks to 30 seconds or less.  Perform full range reps on the preacher curl.

 

That concluded this biceps and triceps workout.

 

Train hard!

Mark