Biceps & Triceps

The following is the biceps and triceps workout from this morning at Kirkland Gold’s Gym.  Much of this was designed by John Meadows, but I made a few modifications.  Here is the workout…

 

TRISET #1

 

Perform a few lighter sets to get fully warm before launching into the working sets.

 

V-Bar Pushdowns

 

Set 1 thru 5 x 10 reps with 190lbs (pump reps, no need to hold the contraction at the bottom)

 

Immediately followed by

 

Dumbbell Curls

 

Set 1 thru 5 x 8 reps with 35lbs (3 second decent on each rep)

 

Immediately followed by

 

Dips Between Benches

 

Set 1 thru 5 x failure (14-18 rep range)

 

TRISET #2

 

Barbell Curl

 

Set 1 thru 3 x 8 reps with 60lbs (3 second decent on each rep)

 

Immediately followed by

 

Close Grip Bench Press

 

Set 1 thru 3 x 10 reps with 155lbs (3 second decent on each rep)

 

Immediately followed by

 

Hammer Curls

 

Set 1 thru 3 x 12 reps with 35lbs (pump reps)

 

Dumbbell Curls Superset with Overhead Triceps Extension

 

Set 1 thru 2 x 6 reps (curls) + 8 reps (extensions) with 35lbs

 

*The key on the curl is to really feel the contraction at the top while the focus of the extension is get a good stretch at the bottom.

 

Here is a video:

 

 

That concluded this arm workout.

 

Train hard!

Mark

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