This is the biceps and triceps workout I performed this past Sunday morning at Kirkland Gold’s Gym. It was designed by my coach, John Meadows.
Barbell Curls
Set 1 x 15 reps with 30lbs (warm-up)
Set 2 x 15 reps with 30lbs (warm-up)
Set 3 x 8 reps with 50lbs
Set 4 x 8 reps with 60lbs
Set 5 x 8 reps with 70lbs
Set 6 x 8 reps with 80lbs
Set 7 x 8 reps with 90lbs
*Do a few warm-ups and then begin pyramiding up in weight doing sets of 8 for 5 working sets.
Dumbbell Curl
Sets 1 thru 4 x 8 reps with 25lbs
*Keep your palms up the entire time and only rest 45 seconds between sets. 4 total working sets.
Machine Preacher Curls
Set 1 thru 3 x 20 reps with 50lbs
*Squeeze your biceps hard at the top. 3 total working sets.
Rope Pushdowns
Set 1 x 15 reps with 60lbs (warm-up)
Set 2 x 15 reps with 80lbs (warm-up)
Set 3 x 15 reps with 100lbs (warm-up)
Set 4 x 15 reps with 140lbs
Set 5 x 15 reps (failure) with 150lbs
Set 6 x 11 reps (failure) with 160lbs
Set 7 x 7 reps (failure) with 190lbs
*After warming up find a hard weight for 15 reps. Flex at the bottom of each rep. On each of the next 3 sets go up in weight and go to failure. Keep rest breaks to 1 minute between sets. 4 total working sets.
Dips
I used an attachment on a cage upright that looked like this: https://www.elitefts.com/york-sst-dip-attachment.html. I attached it fairly low, faced away from the cage with my feet out in front elevated on a bench.
Set 1 x 16 reps (failure) with bodyweight
Set 2 x 14 reps (failure) with bodyweight
Set 3 x 14 reps (failure) with bodyweight
Set 4 x 11 reps (failure) with bodyweight
*Flex the triceps hard at the top and go to failure on every set. Rest breaks are 45 seconds. 4 total working sets.
Barbell Lying Extensions
Set 1 thru 4 x 8 reps with 135lbs
*Bring the bar down above your nose and flare the elbows somewhat. Only bring the bar down until your elbow joint is bent at 90 degrees, pause and press up and flex hard. The range of motion will be short. 4 total working sets.
That concluded this biceps and triceps workout.
Train hard!
Mark