Biceps and Triceps

The following details my biceps and triceps workout from Thursday night at Kirkland Gold’s Gym.  The workout was designed by my coach, John Meadows.  I’m shuffling my workouts around this week so I can get on a different 7 day training schedule as I begin dieting soon for competitions.

I trained with my bride and my oldest daughter Maddie who recently decided she wants stronger arms for cheerleading, ha!  She’s a flyer for Bothell High School and I caught this picture of her in the air during the spring scrimmage last weekend.

V Bar Pushdowns

This exercise is the same as last Sunday’s arm workout, but with a V Bar instead of the Rope attachment.  Do a few warm-ups before jumping into the working sets.

Set 1 x 15 reps with 140lbs

Set 2 x 15 reps with 140lbs

Set 3 x 15 reps with 140lbs

Set 4 x 15 reps with 140lbs

Set 5 x 15 reps with 140lbs

Set 6 x 15 reps with 140lbs

*The key here is to build up the lactic acid via 6 working sets and only 45 second rest breaks.

Here is a video to show the form:

[youtube=https://www.youtube.com/watch?v=nkpOCnYKr1Y]

Barbell 1.5 Curls

Do as many warm-ups as needed before jumping into the working sets.

Set 1 x 8 reps with 70lbs

Set 2 x 8 reps with 70lbs

Set 3 x 6 reps with 70lbs

Set 4 x 8 reps with 60lbs

*One rep consists of one full and one half rep.  Perform 8 reps like this with perfect form.  I lost reps and my form got sloppy on Set 3 so I dropped the weight on my final set.

Here is a video of my first set:

[youtube=https://www.youtube.com/watch?v=1Qj2GhN1cxY]

Seated Overhead Rope Extensions

Getting into position on these is almost harder than the exercise.  Eastside Gym has a nice Paramount Machine that simulates this, but I had to go with the cable pulley at Gold’s Gym.

Set 1 x 8 reps with 160lbs

Set 2 x 8 reps with 160lbs

Set 3 x 8 reps with 160lbs

Set 4 x 8 reps with 160lbs

Set 5 x 25 reps with 120lbs

*Use controlled form on the first 4 sets of these.  On your fifth set pump out 25 reps to get a massive pump.

Here is a video of Set 4:

[youtube=https://www.youtube.com/watch?v=vWWUSBDyt0Q]

Seated Dumbbell Curls

Set 1 x 8 reps with 30lbs

Set 2 x 8 reps with 30lbs

Set 3 x 8 reps with 30lbs

Set 4 x 8 reps with 30lbs

*The key on these is to do a very controlled 3-4 second negative on every rep of each set.

Close Grip Push-ups

Set 1 x 19 reps (failure)

Set 2 x 17 reps (failure)

Set 3 x 15 reps (failure)

Set 4 x 12 reps (failure)

*Keep your hands close together and tuck your elbows in so that this really targets your triceps.  Go to failure on every set.

Preacher Reverse Curls

Set 1 x 10 reps with 40lbs

Set 2 x 10 reps with 40lbs

Set 3 x 10 reps with 40lbs

Set 4 x 10 reps with 40lbs

*I used an EZ curl bar as it felt a little better on my wrists.  This doesn’t take much weight and feeling the targeted muscle is more important at this point than moving weight.

That concluded this arm workout.

Train hard!

Mark