Saturday was another day hiking with my family. We hiked 5.7 miles to Ebey’s Landing via Ebey’s Bluff on Whidbey Island. Pretty awesome day!
With tired legs Christina and I decided to train arms on Sunday afternoon at Kirkland Gold’s Gym. This is the workout as designed by my coach John Meadows.
BICEPS SUPERSET
Perform a couple rounds of warm-ups before starting your working sets. These are my working sets…
Barbell Curls x 8 reps with 70lbs
Immediately followed by…
Hammer Curls x 10 reps with 30lbs
*This combo seriously smoked your bis and forearms. Rest 90 seconds between supersets and do 6 rounds after your warm-ups. 12 sets via 6 supersets.
Machine Preacher Curls
Set 1 x 6 reps with 110lbs
Set 2 x 30 reps with 40lbs
*Use a 3 second eccentric (negative) on the first set of 6 reps with a relatively heavy weight. Rest 60 seconds and then do high reps (25-35) with much lighters weight on second set.
TRICEPS SUPERSET
Do a few rounds of warm-ups before starting the working sets.
V Bar Pushdown x 10 reps with 190lbs
Immediately followed by…
Bench Dips x 6 reps with bodyweight
*Flex for a second on each rep of the pushdowns and then on the bench dips lower yourself super-slow with a 3-4 second eccentric. These will burn! Do 5 rounds of this superset. 10 working sets via 5 supersets.
Bend Over Extensions
I attached a couple carabiner’s (https://www.elitefts.com/shop/bars-weights/ropes-chains/carabiner-4-pack.html) to the cable pulley, along with some Flexsolate straps. However, this would likely work even better: https://www.elitefts.com/spud-inc-long-ab-strap.html.
Set 1 x 15 reps with 100lbs
Set 2 x 15 reps with 110lbs
Set 3 x 15 reps with 120lbs
Set 4 x 15 reps with 130lbs
*Just like last week, lean down and let the bar come behind your head so you can stretch out your triceps.
Here is a video of one of the working sets:
[youtube=https://www.youtube.com/watch?v=meTLfrfWUJE]
That concluded this arm workout.
Train hard!
Mark