The following details my biceps and triceps workout from Thursday night at Kirkland Gold’s Gym. The workout was designed by my coach, John Meadows. I was training by myself.
Today’s bicep work is done at a fast pace. Do not worry about three second eccentrics or holding a flex for longer than one second. Just keep the bar moving and keep your biceps flexing through the whole rep.
Standing Dumbbell Curls
I did a few sets with lighter weight to get warmed up.
Set 1 x 8 reps with 40lbs
Set 2 x 8 reps with 40lbs
Set 3 x 8 reps with 40lbs
Set 4 x 8 reps with 40lbs
*I did these with my palm facing up the entire time and did all 8 reps on one arm before performing all 8 reps with the other. Move at a fast pace between sets. Alternate back-and-forth if you have a training partner, otherwise just rest about 30 seconds.
EZ Bar Curls
Set 1 x 10 reps with 70lbs
Set 2 x 10 reps with 70lbs
Set 3 x 10 reps with 70lbs
Set 4 x 10 reps with 70lbs
*Keep the bar moving and once again take short rest breaks. Alternate with your partner or rest 30 seconds.
Hammer Curls
Set 1 x 10 reps with 30lbs
Set 2 x 10 reps with 30lbs
Set 3 x 10 reps with 30lbs
Set 4 x 10 reps with 30lbs
*Do full range reps as able with both arms at the same time. Continue with short rest breaks.
Straight Bar Wrist to Reverse Curls
Set 1 x 20 (wrist curls) with 80lbs + 10 (reverse curls) with 50lbs
Set 2 x 20 (wrist curls) with 80lbs + 10 (reverse curls) with 50lbs
Set 3 x 20 (wrist curls) with 80lbs + 10 (reverse curls) with 50lbs
Set 4 x 20 (wrist curls) with 80lbs + 10 (reverse curls) with 50lbs
*John just had the reverse curls, but I added the wrist curls before to really blow up my forearms.
Rope Pushdowns
Perform a few warm-ups as needed.
Set 1 x 12 reps with 170lbs
Set 2 x 12 reps with 170lbs
Set 3 x 12 reps with 170lbs
Set 4 x 12 reps with 170lbs
*Get a good flex at the bottom for a split second on each rep.
Bent Over One Arm Extensions
I used a single strap similar to this attachment: https://www.elitefts.com/spud-inc-fat-tricep-strap.html.
Set 1 x 15 reps with 60lbs
Set 2 x 15 reps with 60lbs
Set 3 x 14 reps with 60lbs
Set 4 x 12 reps with 60lbs
*Bend at the waist facing away from the weight stack and perform this one arm at a time. Really focus on the stretch. Aim for 15 reps, even if you lose some on the last set or two.
Narrow Grip Pushups w/ Feet Elevated
I placed my feet up on a Reebok Step with about 3 elevators under each side.
Set 1 x 17 reps
Set 2 x 15 reps
Set 3 x 14 reps
Set 4 x 12 reps
Set 5 x 12 reps
Set 6 x 11 reps
*Keep your hands about shoulder width apart and tuck your elbows into your sides to focus on the triceps. Go to failure on each set.
That concluded this biceps and triceps workout.
Train hard!
Mark