Most Recent Logs Coaches LogsBob YoungsDave TateHarry SelkowJL HoldsworthJosh BryantJustin HarrisMarc BartleyMark WattsMatt RhodesPowerlifting LogsBrian SchwabChris JanekDave KirschenHannah JohnsonJeremy FreyJo JordanJoey SmithJulia LadewskiMarshall JohnsonMolly EdwardsShane ChurchSteve GogginsTed ToalstonRaw Powerlifting LogsBrandon SmitleyCasey WilliamsChris DuffinJennifer PetrosinoMeana FrancoMickey BelainehScott YardYessica MartinezVincent DizenzoBodybuilding LogsAmit SapirMark DugdaleShelby StarnesStrongman LogsAmy WattlesAndy DeckChase KarnesClint DardenRetired LogsAngry CoachAJ RobertsAl CaslowAdam DriggersAno TurtiainenBen BrandBrian CarrollChad AichsChad Wesley SmithCharles BaileyChris JenkinsChris Ox MasonChad WalkerClint SmithDonnie ThompsonJack AssJani MurtomakiJim HoskinsonJim WendlerJason PeggJohn BottJosh McMillanKarl TillmanKenny PattersonKristen YuknessLance MosleyMatt KroczaleskiMatt SmithMick ManleyMike JohnstonMike RuggieraPaul ChildressSam ByrdScott CartwrightSteve MacDonaldSteve PulcinellaThe Unlikely PowerlifterTravis MashTravis RogersZane Geeting
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


Email This Training Log To A Friend


Now it's easier than ever to share, Click Here to email this Question to a friend.

Link To This Training Log










We are not EliteFitness.com
1998-2013 EliteFTS, INC. 138 Maple Street, London, Ohio 43140. All Rights Reserved