Saturday, April 28, 2012

A little arms for bigger arms.

We hit the arms pretty solid last trip to the gym. If your arms are a little behind, especially your biceps, this may be a good one for you.


1) Cheat Curls: Warm-up, 15, 12, 10, 8

There are a few methods for cheating. I prefer to use my legs and hop slightly while some choose to rock backwards. If you are using your back you may want to use a belt. Be careful not to cheat too much. I normally use a weight I can get almost half of my desired reps with and then cheat on the rest. As this is my mass movement I take my time and get about at least a minute of rest between sets.

2) Alternating Dumbbell Curls: 15, 12, 10, 8

Really focus on turning or pronating the wrist at the top. This will help build that peak. Try to focus on the contraction and actually flex throughout the movement.

3) Concentration Curls: 7 sets of 8 - 10 (FST 7)

Just go arm to arm on these and don't take any breaks. I normally grab two dumbbells of different sizes in case I need to go down. Make sure you keep your arm straight down and do not curl into your body too much.

4) High Cable Curls: 3 to 4 sets to failure

Position the cable so that as you extend your arms they go out at about a 45 degree angle from your body. Pump away on these reps. The keys is failure. For this exercise continue to rep until you cannot flex the muscle. You may be able to move the weight by recruiting other muscles but we are working biceps so, when you can't flex them, the set is over. Now on to triceps....


1) Cable Overhand Pressdown: 20 (warm-up), 15, 12, 10, 8

Do work on these as they will be your primary mass builder in this workout. Lean forward slightly to recruit a little bit of the Chest to help with the extra weight. Don't let your arms get too far underneath your body or you will loose the stress on the Tri's. I prefer straight down or to press slightly forward to really focus on the Triceps. Once again you can keep your rest at a decent level to maximize repetitions.

2) One-hand Underhand Pressdown: 4 sets of 8 - 12

Keep your form tight and keep your arm straight down or slightly forward from your body with the elbow locked in position. Try to maximize Triceps contraction on each repetition just like you did on Biceps.

3) Dumbbell Kickbacks: Run the rack! 20, 15, 12, 10

Go arm to arm and try to increase weight each set. A key on focusing on the triceps is to make sure you do not bring the dumbbell too far forwards. This allows you to swing down and it becomes more of a cheat movement. If you can't finish your reps then incorporate this to help you finish.

That's a quick burner for you guys. Give it a try!



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