The following details my biceps and triceps workout from this past Sunday.  It was designed by my coach, John Meadows.

 

V Bar Pushdowns

 

Set 1 x 10 reps with 70lbs (warm-up)

Set 2 x 10 reps with 80lbs (warm-up)

Set 3 x 10 reps with 90lbs (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 180lbs

Set 8 x 10 reps with 170lbs

Set 9 x 10 reps with 160lbs

 

*After warming up the key here is to hit 10 reps/set with limited rest breaks.  Flex hard on each rep at the bottom and only rest 30 seconds between sets.  Perform 6 sets of 10 reps.

 

Bench Dips Superset w/Banded Smith Triceps Presses

 

I did the dips with my hands on a barbell in a rack and my feet elevated on a bench.  On the Smith triceps presses I used two of these bands: https://www.elitefts.com/pro-mini-resistance-band.html

 

Bench Dips x 12 reps with bodyweight

 

Immediately followed by…

 

Banded Smith Triceps Presses x 8 reps with 135lbs + bands

 

*Take 3 seconds to lower yourself on the bench dips so you really work the eccentric portion of the movement.  Perform the banded presses nice and slow.  Do 4 rounds of the above. 8 sets via 4 supersets.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=mTc_m6g6JZs]

 

Dumbbell Curls Superset w/Barbell Curls

 

Do a few sets to warm-up as needed.

 

Dumbbell Curls x 8 reps with 30lbs

 

Immediately followed by…

 

Barbell Curls x 6 reps with 60lbs

 

*The key on both exercises is to flex for 1 second at the top of each rep.  Rest no more than 90 seconds between sets.  Do 5 rounds of the above superset. 10 sets via 5 supersets.

 

Barbell Concentration Curls

 

I did this lying face down on an incline bench.

 

Sets 1 thru 3 x 8 reps with 40lbs

 

*Flex hard in the contracted position for 2 seconds on each rep.

 

Here is a video from a previous workout:

 

[youtube=https://www.youtube.com/watch?v=uvtKK7akAgU]

 

Double Band Hammer Curl

 

I used two of these bands: https://www.elitefts.com/pro-mini-resistance-band.html

 

Sets 1 thru 3 x 10 reps with bands

 

*Step on the bands about shoulder width apart and curl with your hands in a neutral position.  The key is to flex hard for 2 seconds in the contracted position on each rep.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=dopBUIk0U6U]

 

That concluded this biceps and triceps workout.

 

Train hard!

Mark