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:


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:




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:




Double Band Hammer Curl


I used two of these bands:


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:




That concluded this biceps and triceps workout.


Train hard!