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2/3/2014 2:05:56 PM - Mark Dugdale
Arms 2.1.14

I’m now about to head into the final week of the Honey Badger program designed by my coach John Meadows. For those that are not familiar with John, his website is Biceps and triceps typically land on a Saturday for me. Here is what the workout looked like today…

V-Bar Push-downs

Set 1 x 15 reps with 70lbs (warm-up)
Set 2 x 15 reps with 90lbs (warm-up)
Set 3 x 15 reps with 110lbs (warm-up)
Sets 4 thru 8 x 12 reps with 190lbs

*After a good warm-up, select a weight in which you can get 12 reps in a pumping fashion. Only rest 30 seconds between each of the five working sets. I was training with Christina and we pretty much went back-and-forth non-stop.

Dips Between Benches

Sets 1 thru 4 x 15 reps with bodyweight

*This absolutely destroys my triceps, especially after the massive pump from the previous exercise. You can add weight to your lap, but I chose to go extremely slow on the eccentric portion of the movement. Shoot for a 4-second descent on each rep and you probably won’t need any added weight.

Incline Lying Extensions

John actually called for these to be done with two dumbbells; one in each hand. I’ve done these on a flat bench before and really like them, but I just couldn’t get the movement down on incline without hitting the bench with the dumbbells. I decided to do them with bands. This is the one I used: EFS Pro Mini Resistance Band

I had Christina simply step on the band for the first couple sets, but she couldn’t keep her balance while trying to film the last set so I wrapped the band around the bottom of another piece of equipment.

Sets 1 thru 4 x 15 reps with band

*The key here is to go slow on the eccentric and try keeping your elbows back to allow a good stretched on your pumped triceps.

EZ Bar Curls

Set 1 x 12 reps with 50lbs (warm-up)
Sets 2 thru 4 x 8 reps with 80lbs

*Flex hard at the top and lower under control. Don’t allow your elbows to travel forward as you curl, or it will activate front delts. We want isolation on the biceps

Cross Body Hammer Curls

Sets 1 thru 3 x 8 reps with 40lbs

*Perform all the reps on one arm before switching to the other arm. Squeeze hard in the contracted position and control the weight.

Dumbbell Preacher Curls

Sets 1 thru 3 x 8 reps with 25lbs (both arms at the same time)
Set 4 x 8 reps with 40lbs (one arm at a time)

*The first three sets I did both dumbbells at the same time. The key is to not allow the dumbbells to touch on the way up or back down. It doesn’t take much weight for me as I can hardly supinate my wrist once my biceps are pumped. I had to fight like hell to keep the dumbbells from touching, but it’s amazing how these target the biceps. Be sure to do a 4 second negative on each rep! I had to go to one arm at a time for my last set as I could no longer keep the dumbbells separated. I went up in weight because one arm at a time is way easier for me.

That concluded this arm workout!

Train hard,
Mark Dugdale

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