Workout of the week! 28/07/16

Karl Seaward
Jul 28, 2016
3 min read

My current arm workout. At the moment I am training biceps and triceps together using a lot of superset exercises, some isolating particular areas of the arm and others working a wide range of muscles.

Drag Curls and Narrow Bench Superset (4 sets 8-12 reps)

Drag curls:

Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position. As you exhale, curl the bar up while keeping the elbows to the back as you "Drag" the bar up by keeping it in contact with your torso.

Narrow Bench:

Lie on bench and grasp barbell from rack with shoulder width grip. Lower weight to chest with elbows close to body. Push barbell back up until arms are straight. Repeat.

Incline Dumbbell Curls and Skull Crushers (4 sets 8-12 reps)

Incline dumbell curls:

Sit back on 45-60 degree incline bench. With arms hanging down straight, position two dumbbells with palms facing inward. With elbows back to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.

Skull crusher:

Lie on bench with narrow overhand grip on barbell. Position barbell over shoulders with arms extended.

Execution

Lower bar to forehead by bending elbows. Extend arms and repeat.

Single Preacher Curls and Tricep Kick Backs (4 sets 8-12) Run the Rack

Single preacher:

Grasp dumbbell and sit on preacher bench. With arm bent and palm facing shoulder, place back of arm down on pad. Lower dumbbell until arm is fully extended. Raise dumbbell until forearm is vertical. Repeat. Continue with opposite arm.

Tricep kick back:

Kneel over bench with arm supporting body. Grasp dumbbell. Position upper arm parallel to floor. Extend arm until it is straight. Return and repeat. Continue with opposite arm.

Alternate Curls and Tricep Pushdown with rope (3 sets of10)

Alternate curls:

Position two dumbbells to sides, palms facing in, arms straight. With elbows to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.

Tricep pushdown (rope):

Face high pulley and grasp rope attachment with clinched hands side by side (palms in). Position elbows to side. Extend arms down. Turn palms down at bottom. Return until forearm is close to upper arm and hands are in original position. Repeat.

Dumbbell Hammer Curl and Cable Kickback (3 sets of 10)

Hammer curls:

Position two dumbbells to sides, palms facing in, arms straight. With elbows to sides, raise one dumbbell until forearm is vertical and thumb faces shoulder. Lower to original position and repeat with alternative arm.

Cable kickbacks:

Bend over using your core to support your body. Grasp cable at a height inline with or lower than your elbow. Position upper arm parallel to floor. Extend arm until it is straight. Return and repeat. Continue with opposite arm.

Finisher

21s:

Grasp a barbell or EZ bar and stand or sit holding the dumbbell at arm’s length at your sides with your palms facing forward. Curl your arms upward, stopping halfway when your forearms are parallel to the floor, and then lower back down to the starting position. Complete seven repetitions of this movement and without stopping, curl the weight all the way up to your shoulders, then back down, stopping halfway. Complete seven repetitions of this partial movement. Finish with seven more repetitions of dumbbell curls using a full range of motion. The full range of motion starts with your arms fully extended and finishes with the dumbbells at your shoulders and elbows fully flexed. Keep your elbows tucked into your sides throughout the entire exercise to isolate the biceps.