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11/26/2013 3:48:21 PM - Mark Dugdale
Arms in Paradise 11.23.13

My last workout while in Fort Lauderdale was biceps and triceps a part of my new 12-week program by John Meadows. This workout blew up my arms!

Here is the workout…

Seated Dumbbell Curls

Set 1 x 15 reps with 20lbs (warm-up)
Set 2 x 15 reps with 20lbs (warm-up)
Sets 3 thru 6 x 6 reps with 40lbs
*Key is to perform all the reps on one arm before witching to the other. Keep palms up the entire time, contract hard at the top and lower with a 3-second count.

Reverse Curls

3 sets of 12 full-range reps with 50lbs

Preacher EZ Bar Curls

3 sets of 8 reps with 80lbs
*Key is keeping tension on the biceps. Don’t fully extend the biceps at the bottom and flex hard at the top.

Blood Flow Restricted EZ Bar Curls

I started by having Christina wrap wrist wraps around my upper arm, with wraps such as these:
EFS Red Wrist Wrap

The idea was to perform 15 reps, rest 30 seconds, perform another 15 reps with the same weight, rest 30 seconds and so on until you’ve performed 4 sets of 15 reps before removing the wraps.

Here is a portion of the set:

Rope Push-Downs

Set 1 x 20 reps with 140lbs
Sets 2 & 3 x 20 reps with 160lbs
*Flex hard for a split second at the bottom and keep rope close to your body.

Close Grip Bench Press

Sets 1 thru 3 x 8 reps with 155lbs
*Lower weight to your chin, flare the elbows and only go to ¾ lock-out.

Lying Triceps Extensions

Sets 1 thru 3 x 12 reps with 110lbs on EZ curl bar

Occluded V-Bar Triceps Push-Downs

Similar idea as with the blood flow restricted biceps curls, but for triceps as a finisher. Three rounds of 15 reps with 30 second breaks this time before removing the wraps. These really blew up my triceps!

That was it for arms today.

Until next time,
Mark Dugdale

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