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7/4/2014 11:43:07 AM - Mark Dugdale
Arms 7.4.14

Here is my recent arm workout. I changed things up a little because I wanted to try something new.



Dumbbell Isotension Destroyer Superset w/Bench Dips

Ok, this will put the blood into your biceps and triceps in a hurry. I performed a couple light warm-ups with curls and then did this superset for a total of 3 rounds. I found an old beat-up arm blaster for the dumbbell isotension destroyer portion of this superset, but Elitefts has a much nicer one here: elitefts™ Arm Blaster

On the dumbbells hold one arm in the contracted position while performing 5 reps with the opposite arm, then switch and hold the arm you just worked in the contracted position while performing 5 reps with the other arm. Continue this pattern while descending in reps – so it’s 5, then 4, then 3, then 2 and then 1 reps performed simultaneously. Boom! Move immediately to bench dips.

On bench dips I did 15 reps, but tried to make the eccentric difficult by performing it as slow as possible for the first 10 reps and then pumped out the last 5.

Here is a video:



Cable Push-downs Superset w/EZ Bar Curls

On the pushdowns I lowered the cable so it was about ¾ of the way from the bottom, stood away from the weight stack a bit, bent 45 degrees at the waist, pinned my elbows to my sides and held the contraction for 1-second on each rep. I like using an attachment like this: Spud Inc. Fat Tricep Strap

Sets 1 thru 4 x 10 reps with 110lbs

Superset with…

EZ Bar Curls

Sets 1 thru 4 x 8 reps + 6 partials with 75lbs

Lying Triceps Extensions Superset w/Barbell Reverse Curls

I used a standard barbell and brought the bar to my forehead nice and slow before extending up and stopping short of lock-out.

Sets 1 thru 4 x 12 reps with 95lbs

Superset with…

Barbell Reverse Curls

Sets 1 thru 4 x 15 reps with 50lbs

*Finish this last superset with a hard, 30-second stretch for biceps and triceps after each round…so 4 rounds of stretching.

That concluded this arm workout!




Train hard,
Mark Dugdale


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