This is the arm workout I performed last Sunday at Eastside Gym in Redmond. It is my go-to gym when training before Gold’s Gym opens in Kirkland because I have a key. This is part of a program designed by my coach, John Meadows, whom I compensate for programming my workouts.
Triceps Tri-Set
Perform as many rounds as needed to warm-up before jumping into working sets. Perform the tri-set for 3 rounds once warmed up.
Rope Pushdown* x 15 reps with 120lbs
Immediately followed by…
Pronated Band Kickbacks** x 6 reps
Immediately followed by…
Bench Dips*** x failure (10-14 reps)
*On the rope pushdowns hold the contraction for a 1 second flex on each rep.
**I used this band for the kickbacks: https://www.elitefts.com/shop/bars-weights/bands/pro-mini-resistance-band.html. Find something you can wrap it around that’s about knee to waist height, bend at the waist, keep your elbows pinned to your sides and do a kickback with both arms and palms pronated (facing the ceiling). Hold the contraction for 1 second on each rep.
***On the bench dips simply go to failure on each set.
Machine Overhead Triceps Extensions
I used on old Paramount Machine which felt awesome. If you don’t have something similar you can do seated dumbbell extensions or cable extensions.
Set 1 x 10 reps with 170lbs
Set 2 x 10 reps with 170lbs
Set 3 x 10 reps with 170lbs
*The key here is to work the stretch and not completely lockout at the top. I also held the weight in the stretched position for a 15 second count at the end of each set.
EZ Bar Curls
Set 1 x 20 reps with 40lbs (warm-up)
Set 2 x 20 reps with 40lbs (warm-up)
Set 3 x 10 reps with 80lbs
Set 4 x 10 reps with 80lbs
Set 5 x 8 reps with 80lbs, rest 20 seconds – then 4 reps, rest 10 seconds – then 2 reps
*On your last working set do a rest/pause to extend the set. Really focus on the eccentric on this set.
Machine Preacher Curls
Set 1 x 10 reps with 100lbs
Set 2 x 10 reps with 100lbs
Set 3 x 8 reps with 100lbs, rest 20 seconds – then 4 reps, rest 10 seconds – then 2 reps
*Same set/rep scheme as on the EZ Bar Curls.
Reverse EZ Bar Curls
Set 1 x 20 reps with 40lbs + 10 partials
Set 2 x 20 reps with 40lbs + 10 partials
*Get 20 perfect, full range reps and then add on 10 partials to finish things off.
That concluded this biceps & triceps workout.
Train hard!
Mark
