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:
[youtube=https://www.youtube.com/watch?v=7uZcNgAmrNQ]
That concluded this arm workout.
Train hard!
Mark
