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9/26/2014 1:32:52 PM - Mark Dugdale
Biceps & Triceps 9.26.14

Here is the biceps and triceps workout that I performed this morning. It was designed by John Meadows as part of his Carnage Program and was a workout I missed last week as I was depleting for the Olympia.



Superset #1: Rope Pushdowns & Cable Curls

Perform plenty of warm-ups before jumping into the following…

Rope Pushdowns

Set 1 x 12 reps with 160lbs
Set 2 x 12 reps with 170lbs
Set 3 x 12 reps with 180lbs
Set 4 x 12 reps with 190lbs

*The key here is not worrying about flexing at the bottom. Simply pump the reps out with continuous tension.

Superset with…

Cable Curls

Set 1 x 15 reps with 60lbs
Set 2 x 15 reps with 70lbs
Set 3 x 15 reps with 80lbs
Set 4 x 15 reps with 90lbs

*Move immediately to the cable curls after each set of rope pushdowns. Flex hard at the top and do not completely straighten your arm at the bottom. Flex and pump!

Superset #2: Cross-Body Hammer Curls & Bench Dips

Cross-Body Hammer Curls

Sets 1 thru 4 x 10 reps with 45lbs

*Perform all 10 reps on one arm before switching to the other. Curl the weight in front/across your body instead of beside it.

Superset with…

Bench Dips

Set 1 x 22 reps
Set 2 x 18 reps
Set 3 x 15 reps
Set 4 x 13 reps

*I was training alone, but if you have a partner add some weight on your lap. If not, simply go to failure. Reps listed above are my bodyweight to failure. Go very slow on the eccentric portion of the movement and only go about ½ ways down.

Superset #3: Pronate Cable Kickbacks & Seated Incline Dumbbell Curls

Pronated Cable Kickbacks

I used something similar to this: Spud Inc - Short Ab Strap. I set the cable pulley to waist height and bent 90 degrees at the waist, facing the weight stack, hands in a pronate position and elbows pinned to my sides. When in the contracted position your palms should be facing the ceiling.

Sets 1 thru 4 x 10 reps with 60lbs

Superset with…

Seated Incline Dumbbell Curls

Sets 1 thru 4 x 8 reps with 35lbs

*The key here is to lay back and let your arms hang while keeping your palms up the entire time. This will facilitate a good stretch on the biceps at the bottom. Keep your upper arm perpendicular to the floor as you curl up so that this doesn’t turn into a front delt exercise.

That concluded this biceps and triceps workout!




Train hard,
Mark Dugdale


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