Here is an arm workout that I performed in the evening at Kirkland Gold’s Gym with my bride last week. My main biceps and triceps workout is performed on Friday mornings, but I went back to the gym Monday night for another arm workout since Christina wanted to go train.
V-Bar Triceps Press-Downs
Set 1 x 15 reps with 70lbs (warm-up)
Set 2 x 15 reps with 90lbs (warm-up)
Set 3 x 15 reps with 110lbs
Set 4 x 15 reps with 130lbs
Set 5 x 15 reps with 150lbs
Set 6 x 15 reps with 170lbs
*The key here is to keep the bar in close to your body, lean into the weight a bit and allow the elbows to flare at the top.
Single Arm Cable Superset
Set 1 x 8 reps (upright extensions) + 8 reps (overhead extensions) with 60lbs
Set 2 x 8 reps (upright extensions) + 8 reps (overhead extensions) with 60lbs
Set 3 x 8 reps (upright extensions) + 8 reps (overhead extensions) with 60lbs
Set 4 x 8 reps (upright extensions) + 8 reps (overhead extensions) with 60lbs
*The key here is to bend slightly at the waist and get a nice full range of motion on the upright extensions. Immediately go to the overhead extension and focus on keeping your elbow back to facilitate a good triceps stretch. The long head of the triceps should be on fire if performed properly.
Here is a video:
[youtube=https://www.youtube.com/watch?v=DRUjt5hA7vY]
Barbell Concentration Curls
I did a couple light warm-up sets of standing dumbbell curls. I won’t take much to get warm after the triceps work.
Set 1 x 8 reps with 50lbs
Set 2 x 8 reps with 50lbs
Set 3 x 8 reps with 50lbs
Set 4 x 8 reps with 50lbs
*Lay face down on an incline utility bench whereby your arms are allowed to freely hang. Curl the weight up and hold the contraction for a full 2 second count on each rep. I find it helps maximize the intensity of the work placed on a biceps when I focus on minimizing the curling the wrists.
Here is a video:
[youtube=https://www.youtube.com/watch?v=uvtKK7akAgU]
Incline Alternating Dumbbell Curls
Now that your biceps are fully pumped, the incline curls will help stretch them out and employ a greater range of motion.
Set 1 x 8 reps with 35lbs
Set 2 x 8 reps with 35lbs
Set 3 x 8 reps with 35lbs
Set 4 x 8 reps with 35lbs
*The idea here is to go from a neutral hand position at the bottom to a supinated hand position at the top of the movement. Alternate each rep and flex hard at the top. Focus on keeping your upper arm perpendicular to the floor and only curl up until your biceps is fully contracted so you don’t involve the front delts.
That concluded this mini-secondary arm workout.
Train hard,
Mark
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