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2/21/2014 12:07:39 PM - Mark Dugdale
Arms 2.21.14

I did this workout by myself at 5:45am. It is part of the Executioner program by John Meadows and this particular workout reflects what John did while being trained by Tom Platz. Don’t be deceived by the number of exercises…this workout blew up my arms!

Here is the workout…



Seated Incline Dumbbell Curls

I did a few warm-up sets standing with dumbbells and then launched into this exercise.

Set 1 x 22 reps each arm with 27.5lb dumbbells
Set 2 x 16 reps each arm with 30lb dumbbells
Set 3 x 14 reps each arm with 30lb dumbbells + 6 reps standing
Set 4 x 12 reps each arm with 30lbs dumbbells + 10 second iso-hold

*The key here is to go to failure on all four sets. The reps listed are the number in which I failed. The first set I went a little too light, so I jumped up slightly for the next three sets. Aim for failure around 12-15 reps. Supinate the wrist on each rep and alternated back and forth between arms. On set three, once you fail, stand up and go to failure doing regular hammer curls…I got an additional six reps. Lastly, on set four after hitting failure curl about 1/3 of the way up and do an iso-hold for 10 seconds. Dig deep…these kill!

Preacher Curls w/EZ Bar

Sets 1 thru 5 x 20 reps with 40lbs

*This doesn’t take much weight. My arms were already blown up and this took the pump to a whole new level. Get in a rhythm and bust out 20 reps for 5 sets. I stretched my biceps for 30-seconds between each set.

Push-downs

Set 1 x 15 reps with 60lbs (warm-up)
Set 2 x 30 reps with 80lbs (warm-up)
Sets 3 & 4 x 30 reps with 100lbs
Sets 5 & 6 x 30 reps with 100lbs + 10-second iso-hold

*High reps for triceps. Use a straight bar, stand upright and pump out 30 reps. On the last two sets you will do a 10-second iso-hold that will burn like crazy!

Lying Extensions

Sets 1 thru 4 x 8 reps with 90lbs

*Perform these with a 3-second eccentric (negative). Move the bar towards the top of your head a little more with each set to facilitate a better stretch. Keep rest periods to 30-45 seconds.

That concluded this arm workout!




Train to win,
Mark Dugdale


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