The following details my biceps and triceps workout from this past Sunday. It was designed by my coach, John Meadows.
V Bar Pushdowns
Set 1 x 10 reps with 70lbs (warm-up)
Set 2 x 10 reps with 80lbs (warm-up)
Set 3 x 10 reps with 90lbs (warm-up)
Set 4 x 10 reps with 160lbs
Set 5 x 10 reps with 170lbs
Set 6 x 10 reps with 180lbs
Set 7 x 10 reps with 180lbs
Set 8 x 10 reps with 170lbs
Set 9 x 10 reps with 160lbs
*After warming up the key here is to hit 10 reps/set with limited rest breaks. Flex hard on each rep at the bottom and only rest 30 seconds between sets. Perform 6 sets of 10 reps.
Bench Dips Superset w/Banded Smith Triceps Presses
I did the dips with my hands on a barbell in a rack and my feet elevated on a bench. On the Smith triceps presses I used two of these bands: https://www.elitefts.com/pro-mini-resistance-band.html
Bench Dips x 12 reps with bodyweight
Immediately followed by…
Banded Smith Triceps Presses x 8 reps with 135lbs + bands
*Take 3 seconds to lower yourself on the bench dips so you really work the eccentric portion of the movement. Perform the banded presses nice and slow. Do 4 rounds of the above. 8 sets via 4 supersets.
Here is a video:
[youtube=https://www.youtube.com/watch?v=mTc_m6g6JZs]
Dumbbell Curls Superset w/Barbell Curls
Do a few sets to warm-up as needed.
Dumbbell Curls x 8 reps with 30lbs
Immediately followed by…
Barbell Curls x 6 reps with 60lbs
*The key on both exercises is to flex for 1 second at the top of each rep. Rest no more than 90 seconds between sets. Do 5 rounds of the above superset. 10 sets via 5 supersets.
Barbell Concentration Curls
I did this lying face down on an incline bench.
Sets 1 thru 3 x 8 reps with 40lbs
*Flex hard in the contracted position for 2 seconds on each rep.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=uvtKK7akAgU]
Double Band Hammer Curl
I used two of these bands: https://www.elitefts.com/pro-mini-resistance-band.html
Sets 1 thru 3 x 10 reps with bands
*Step on the bands about shoulder width apart and curl with your hands in a neutral position. The key is to flex hard for 2 seconds in the contracted position on each rep.
Here is a video:
[youtube=https://www.youtube.com/watch?v=dopBUIk0U6U]
That concluded this biceps and triceps workout.
Train hard!
Mark
