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1/20/2014 5:33:53 PM - Mark Dugdale
Triceps & Biceps 1.18.14

I actually did this workout the day after I compete in the Olympia with John Meadows. It made it into the Honey Badger program, so this week I get to do it again! I changed one exercise, but here is what the arm workout looked like this past Saturday…



Rope 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 150lbs
Set 5 x 10 reps with 160lbs
Set 6 x 10 reps with 170lbs
Set 7 x 10 reps with 170lbs -> drop to 130lbs x 10 reps -> drop to 100lbs x 10 reps

*On these I held the flex for 1 second on each rep and then did a massive drop set on the last of the four working sets.

Single Arm Cable Pushdown Superset

*Face the weight stack and take several steps back, bend at the waist about 45 degrees and keeping the elbow pinned to your side.

Set 1 x 8 reps with 60lbs

Superset with…

*Face away from the weight stack and bend to about 90 degrees and extend the weight out overhead. Be sure to work the stretch.

Set 1 x 8 reps with 60lbs

Sets 2 thru 4 x 8 reps on each variation with 50lbs (had to drop weight to maintain form)



Lying Triceps Extensions

Sets 1 thru 3 x 10 reps with 70lbs + 6 presses

*Perform these with a 4 second decent and bring the bar to the top of your head or behind it to work the stretch. Extend each set with presses by bringing the weight to chin as far as your pumped triceps will allow.



EZ Bar Curls

Sets 1 and 2 x 8 reps with 80lbs
Set 2 x 8 reps with 80lbs + 8 partial reps out of the bottom + drop to 50lbs x 8 full reps + 8 partials out of the bottom.

*Flex hard at the top on each and every rep. The final set is 8 full reps + 8 partials + drop weight down for another 8 full reps + 8 partials. These killed!

Machine Curls

Okay, so the machine curl was being used so I went over and did seated cable curls.

Sets 1 & 2 x 8 reps with 140lbs



Set 3 x 8 reps with 150lbs + 8 forced reps with training partner assistance

*Cables allow for constant tension, but still flex hard at the top of each rep until your last set of 8 forced reps…just pump these out as best you can.

Hammer Curls

Sets 1 thru 3 x 8 full reps + 6 partials with 35lbs

*I didn’t have much left in the tank of more full reps with set extension via partials.

Reverse Curls

Sets 1 & 2 x 15 reps with 50lbs

That concluded this arm workout for today!




Train hard,
Mark Dugdale


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