The following details my biceps and triceps workout from this past Sunday at Kirkland Gold’s Gym.  It was designed by my coach, John Meadows.  I had to modify a few things training without a workout partner.

 

Machine Curls

 

Performed a few warm-up sets before jumping into the working sets.

 

Set 1 x 10 reps + 3 eccentric focused reps with 95lbs

Set 2 x 10 reps + 3 eccentric focused reps with 100lbs

Set 3 x 10 reps + 3 eccentric focused reps with 100lbs

 

*The key here is to select a weight I which you can get 10 perfect reps, whereby you nearly hit failure by the 10th rep.  At that point have your training partner assist you on the concentric portion, but fight to lower the weight with a 4-5 second count.  Do 3 of these eccentric focused reps after initial 10 normal cadence reps.  I didn’t have a training partner so I cheated the weight up and then lowered it super-slow.  These burn!

 

Seated Dumbbell Hammer Curls + Band

 

I used this band: https://www.elitefts.com/pro-short-mini-restistance-band.html.  I place one end under my foot and the other I wrapped around the end of the dumbbell I was curling.

 

Sets 1 thru 4 x 12 reps with 20lbs + band

 

*Perform all 12 reps with one arm and then all 12 with the other.  Really focus on the contraction by holding it and flexing for a 1 second count on each rep.

 

Barbell Curls

 

Sets 1 thru 3 x 10 reps with 60lbs

Set 4 x 6 reps with 60lbs -> drop to 40lbs x 6 reps

 

*The key on these is to only do half reps by straightening your arms completely at the bottom, then very strictly only curl to 90 degrees.  Keep rest breaks to 45 seconds or less between sets.  I couldn’t get all my reps on the last set so I dropped weight and kept going.

 

Rope Pushdowns Superset w/Bench Dips

 

Do plenty of warm-ups before jumping into working sets.

 

Set 1 (Rope Pushdown) x 12 reps with 130lbs -> Set 1 (Dips) x failure

Set 2 (Rope Pushdown) x 12 reps with 140lbs -> Set 2 (Dips) x failure

Set 3 (Rope Pushdown) x 12 reps with 150lbs -> Set 3 (Dips) x failure

Set 4 (Rope Pushdown) x 12 reps with 160lbs -> Set 4 (Dips) x failure

 

*Hold the contraction at the bottom of the pushdowns for a split second.  Pump the dips to failure.  Fight through the burn and get 15 or so reps on the bench dips.

 

Barbell Lying Extensions

 

Set 1 x 21 reps (failure) with 135lbs

Set 2 x 14 reps (failure) with 135lbs

Set 3 x 9 reps (failure) with 135lbs

 

*Same style as last week.  Bring the bar down over your nose, flare the elbows slightly and only come down until your elbow joint is at 90 degrees before pushing it back up and flexing.  Go to failure on all three sets and keep your rest breaks to 60 seconds between sets.

 

That concluded this biceps and triceps workout.

 

Train hard!

Mark