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8/9/2014 8:21:13 PM - Mark Dugdale
Arms 8.8.14

I did this John Meadows Program 17 (Carnage) arm workout last Friday at 5:30am and it was too good not to post. Here is the workout…



EZ Bar Curls

Sets 1 thru 3 x 15 reps with 30lbs (warm-ups)
Set 4 thru 8 x 10 reps with only 10-second breaks using 60lbs

*The key is to only set the weight down long enough to count to 10 and then pick it up and perform another 10 reps. Do this 5 times and your arms will be screaming.

Hammer Curls

Sets 1 thru 5 x 10 reps with only 10-second breaks using 25lb dumbbells

*Same thing as on with the EZ Curls…10 reps followed by a 10 second break, then go again for 10 reps, etc. Perform nice, full range reps by bringing the dumbbells to your ears and flexing as hard as you can at the top.

EZ Bar Preacher Curls

Sets 1 thru 3 x 8 reps with 70lbs

*The key here is to really work the eccentric by going really slow as you extend your biceps. Curl up and flex hard at the top. I stretched my biceps for 15 seconds between each of these three sets.

Dumbbell Forearm Curls

John didn’t have this in the workout, but my brachioradialis was so pumped I felt my extensor muscles needed a little work.

I did one big set alternating arms while staying with the same weight and going down in reps. This exercise is performed by placing your forearm on your thigh while sitting on a bench and hinging only at the wrist as you curl the dumbbell.

With a 45lb dumbbell I did 12, 10, 8, 6, 4 and 2 reps…alternating arms and going down in reps without breaks.

Triceps Giant Set Rope Pushdowns -> Dips between benches -> Straight Bar Pushdowns

Rope Pushdowns – Sets 1 thru 3 x 15 reps with 130lbs
Immediately to…
Dips between benches – Sets 1 thru 3 x 10 reps with bodyweight (work the eccentric)
Immediately to…
Straight Bar Pushdowns – Sets 1 thru 3 x 6 reps with 160lbs

*Perform the giant set 3 times through.

Lying Extensions -> Seated Overhead Dumbbell Extensions

Lying Extensions – Sets 1 thru 2 x 10 reps with 110lbs
Superset with…
Seated Overhead Dumbbell Extensions – Sets 1 thru 2 x 8 reps with 80lbs

*Keep tension on the triceps while stretching it really well in the elongated position. Do not lock out on either exercise if you like your healthy elbow joints. Stretch your triceps for 15 seconds between each of the 2 rounds of this superset.

That concluded this biceps and triceps workout!




Train hard,
Mark Dugdale


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