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6/13/2014 1:48:22 PM - Mark Dugdale
Arm Workout 6.9.14

Here is a biceps and triceps workout from this past Monday. I trained with Christina and convinced her to film some of the sets. The workout is keeping in line with my approach of lighter weights and pump focused sessions for the next couple weeks before I begin my next Mountain Dog Training program by John Meadows.

Here is what this workout included…

Cable Triceps Push-down Superset w/Seated Cable Curls

I used a straight bar attachment on both the push-downs and the seated curls. The goal on the push-downs was maximum time under tension with perfect form. Stay upright, keep your elbows pinned to your sides and pump out the reps.

On the curls just do a slow, controlled rep cadence and flex hard at the top without resting at the top or bottom. Use an incline utility bench on the curls and face the weight stack.

I did 30 reps on the triceps push-downs and immediately followed it with 10 reps of cable curls. I performed the superset for 4 rounds, resting maybe 30 seconds between rounds.

EZ Bar Preacher Curls Superset w/Close Grip Bench

On these exercises I flipped the order and the rep scheme from the previous superset. Meaning I now did 30 reps for biceps as the first exercise and 10 reps for the triceps as the second exercise.

Use an ez bar for the preacher curls and simply pump out all 30 reps without stopping. My biceps pump up quickly making this really difficult, even with a light weight.

On the close grip bench I allow my elbows to flare a bit and really focus on getting a good stretch in the triceps as I lower the bar.

Once again, I did 30 reps on ez bar preachers and 10 reps on close grip bench. Perform the superset for a total of 4 rounds.

Seated One Arm Hammer Curls Superset w/Overhead Extensions

Try and find a dumbbell that works well for both biceps and triceps. Perform all the reps on one side before switching to the other. Rest period was just long enough for Christina to do her supersets.

I did 8 reps on hammer curls immediately followed by 10 reps on the overhead extensions and performed the superset for a total of 4 rounds on each arm.

That concluded this arm workout!

Train smart,
Mark Dugdale

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