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1/9/2015 2:08:54 PM - Mark Dugdale
Arms 1.6.15

Here is an arm workout that I did this past week with my bride and two of our daughters. Without any prompting from me, they decided they wanted to join us for our workout. It was a blast teaching them proper training technique and listening to them whine about how much their triceps and biceps burned.

Triceps Tri-set: Rope Pushdowns -> Bench Dips -> Straight Bar Pushdowns

Perform several rounds of the following exercises with light weight until your triceps and elbow joints are properly warmed up.

Rope Pushdowns x 15 reps with 160lbs
Bench Dips x 10 reps with bodyweight*
Straight Bar Pushdowns x 6 reps with 180lbs**

*On the bench dips add weight to your lap if needed or perform each rep with a 4 second eccentric (negative). I chose to do them with a 4 second eccentric today.
**Rest about 90 seconds before repeating the Triset. Do a total of 4 rounds.

Biceps Superset: Seated Incline Rope Curls -> Standing Straight Bar Cable Curls

Perform a few warm-ups as need before launching into this superset.

Seated Incline Rope Curls x 15 reps with 120lbs*
Standing Straight Bar Cable Curls x 8 reps with 100lbs**

*On the rope curls set up an incline bench at a fairly steep incline, have it facing the weight stack, and close to the base. Sit down, extend arms and then curl the rope similar to cross-body hammer curls. Pump these reps out.
**On the cable curls be sure to squeeze and hold the contraction for a split second at the top on each rep. Rest about 75 seconds between rounds and perform 4 rounds total.

Preacher Machine Curls

Set 1 x 8 reps with 90lbs
Set 2 x 8 reps with 100lbs
Set 3 x 8 reps with 110lbs + 2 forced reps

*Do sets of 8 reps going up in weight until you hit failure at 8 reps. Finish the last set with a couple forced reps.

That completed this arm workout!

Train hard,
Mark Dugdale

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