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4/11/2014 6:56:59 PM - Mark Dugdale
Biceps & Triceps 4.11.14

This is the arm workout I did this morning. It was designed by John Meadows as part of the Executioner Program, but I made a few minor tweaks since I was training alone at Gold’s Gym in Kirkland, WA. Here are the details…




ROPE PUSHDOWNS

Set 1 x 10 reps with 70lbs (warm-up)
Set 2 x 10 reps with 90lbs (warm-up)
Set 3 x 10 reps with 120lbs (warm-up)
Set 4 x 10 reps with 160lbs
Set 5 x 10 reps with 170lbs
Set 6 x 10 reps with 180lbs
Set 7 x 10 reps with 180lbs

*Flex hard in the contracted position for 1 second on every rep of each set.

SUPERSETTED WITH

ONE ARM CABLE CURLS

John actually called for dumbbell curls, but I used a cable so I could do my own iso-hold with tension added. I attached a single handle to the lower cable and performed all the reps on one arm before switching to the other. The following sets correspond directly with the previous 7 sets on Rope Pushdowns.

Set 1 x 6 reps with 30lbs (warm-up)
Set 2 x 6 reps with 40lbs (warm-up)
Set 3 x 6 reps with 50lbs (warm-up)
Sets 4 thru 7 x 6 reps with 60lbs

*I did a 3 second eccentric on every rep of all 4 working sets. I finished each set with a 10 second iso-hold. When performing the iso-hold with my right arm I pushed down on the weight stack with my left hand and vise-versa.




SEATED OVERHEAD 4” GRENADE EXTENSIONS

This is the exact attachment I used: 4" Cable Grenade Ball™

Set 1 x 18 reps with 100lbs + 20 second stretch after last rep
Set 2 x 15 reps with 110lbs + 20 second stretch after last rep
Set 3 x 14 reps with 120lbs + 20 second stretch after last rep
Set 4 x 13 reps with 120lbs + 20 second stretch after last rep

*The key on these is to keep your elbows back to facilitate a greater stretch and only extend the arms to ¾ lock-outs. After the final rep of each set allow the weight to stretch your triceps for a total of 20 seconds.

SUPERSETTED WITH

BARBELL REVERSE CURLS

I used a Grip4orce attachment on these that essentially turns a regular bar into a fat bar. I find that the harder I have to grip the more muscle is activated on this exercise in particular.

Elitefts carries similar grips here: Fat Gripz

Sets 1 thru 4 x 12 reps with 45lb barbell

*This wasn’t much weight, but using the Grip4orce and performing perfect, full range reps blew my arms up big time!




EZ BAR CURLS

Sets 1 thru 4 x 8 reps with 80lbs

*My arms were seriously blown up from the last exercise superset, but working the arms from a semi-supinated/ez bar curls position actually felt great and I pumped out 8 reps with perfect form on each set

SUPERSETTED WITH

LYING TRICEPS EXTENSIONS WITH EZ BAR

Sets 1 thru 4 x 8 reps with 100lbs

*I performed these with a 3 second eccentric to increase tension.

That concluded this arm workout!




Blow up those arms,
Mark Dugdale


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