The following details my arm workout from this last Thursday. I trained at Kirkland Gold’s Gym in the evening with Christina and my daughter Maddie. This workout was designed by my coach, John Meadows.
V Bar Pushdowns
Do as many warm-up sets as needed before jumping into the working sets.
Set 1 x 10 reps with 190lbs
Set 2 x 10 reps with 190lbs
Set 3 x 10 reps with 190lbs
Set 4 x 10 reps with 190lbs
*The key this week is to not hold the flex at the bottom, but keep constant tension by moving up and down.
Pronated Kickbacks
I hate kickbacks, but the contraction on these is pretty awesome.
Set 1 x 6 reps with 25lbs
Set 2 x 6 reps with 25lbs
Set 3 x 6 reps with 25lbs
Set 4 x 6 reps with 25lbs
*Bend about 90 degrees at the waist. I placed my forehead on a low incline bench. Pin your elbows to your sides and perform the kickback with both dumbbells at once keeping your palms up the entire time. Also, hold the contraction and flex as hard as possible for 2 seconds at the top on each rep.
Incline Lying Extensions
Set 1 x 20 reps with 90lbs
Set 2 x 20 reps with 90lbs
Set 3 x 20 reps with 90lbs
*Lower the weight slowly to your forehead and then drive to just short of locking out.
Here is a video from the workout:
[youtube=https://www.youtube.com/watch?v=jRDyKwB939I]
Close Grip Pushups
1 set to failure with bodyweight – I got 24 reps.
*Use shoulder width hand placement, but tuck your elbows into your sides and go until there’s nothing left in the tank.
Barbell Curl 1.5’s
Do a couple warm-ups as needed before jumping into the working sets for biceps.
Set 1 x 8 reps with 70lbs
Set 2 x 8 reps with 70lbs
Set 3 x 8 reps with 70lbs
Set 4 x 8 reps with 70lbs
*One rep is counted by doing one full rep and one half rep from the bottom. Your biceps will be pumped and on fire if you’re doing these correctly. 4 working sets of 8 1.5 reps each.
Dumbbell Curls
Set 1 x 6 reps with 27.5lbs
Set 2 x 6 reps with 27.5lbs
Set 3 x 6 reps with 27.5lbs
Set 4 x 6 reps with 27.5lbs
Set 5 x 6 reps with 27.5lbs
*The key here is to keep your palms up the entire set while curling both arms at the same time. Hold the contraction and flex your biceps as hard as possible at the top and then perform a slow, 3 second eccentric contraction.
EZ Bar Reverse Curls
Set 1 x 10 reps + 10 partials with 50lbs
Set 2 x 10 reps + 10 partials with 50lbs
Set 3 x 10 reps + 10 partials with 50lbs
Set 4 x 10 reps + 10 partials with 50lbs
*Crank out 10 full reps and then do 10 partials out of the bottom
That concluded this biceps and triceps workout.
Train hard!
Mark