In this training session I decided to not go crazy with the variety of exercises, but I did a lot of sets. I performed all of the exercises in alternated motion. Typically I always superset Biceps and Triceps. I find this method superior to anything else. But today switched things and hit them by using the method of alternation. An exercise for biceps followed by one for triceps.
1.Triceps.Cable superset Straight bar and Rope
No matter what I do I always incorporate Supersets between different Tricep cable extension movements. I feel It really allows me to not only warm up the joint a lot better, But I target multiple angles on one set. I feel burn in all of my triceps heads. Such a fantastic pump…
Suggestion/Advice: Switch the side of the cable to your neck on each set when you perform the straight bar part. If you are really tall you can try to do in the regular pulldown. (such as me). For best results and isolation Always keep your back arched and avoid movements of your humerus bone.
2.Inclined Dumbbell Curls. (Both hands at time). I don’t do them quiet often, but I feel this movement is a killer if you really want to bring the vascularity in your biceps. For me personally it does not work too much of the peak , more likely helps with the overall development.
Suggestion/Advice: Try to avoid movements of your humerus bone.
3. Seated Overhead triceps dumbbell extension. I do not know how exactly to explain the feel I get from this movement, so I am going to do my best by putting it like this:
After each set of these I feel my triceps a lot more solid and full.
The dumbbell I use is really light – only around sixty pounds. To be exact 30kg. But I feel it fills my trice’s with blood from the inside.
Note : If the dumbbells in the gym you train ain’t enough heavy for you leave the exercise for later in the workout.
Always try to keep your back arched with a nice support from your feet.
Suggestion : Go as deep as you can, but be careful you do not want to hit your traps.
[/imageframe][/one_half][one_half last=”yes” spacing=”yes” center_content=”no” hide_on_mobile=”no” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” margin_top=”” margin_bottom=”” animation_type=”” animation_direction=”” animation_speed=”0.1″ class=”” id=””][youtube id=”https://www.youtube.com/watch?v=EEDa9N9HzOg” width=”600″ height=”350″ autoplay=”no” api_params=”” class=””][/youtube][/one_half][fullwidth background_color=”” background_image=”” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ background_repeat=”no-repeat” background_position=”left top” video_url=”” video_aspect_ratio=”16:9″ video_webm=”” video_mp4=”” video_ogv=”” video_preview_image=”” overlay_color=”” overlay_opacity=”0.5″ video_mute=”yes” video_loop=”yes” fade=”no” border_size=”0px” border_color=”” border_style=”” padding_top=”20″ padding_bottom=”20″ padding_left=”0″ padding_right=”0″ hundred_percent=”no” equal_height_columns=”no” hide_on_mobile=”no” menu_anchor=”” class=”” id=””]4. Standing Concentrated curls.
For this one I guess you can alternate between standing and seated on each session. It depends on how differently your biceps respond. Personally the results I get from the seated are nowhere near great to these I get from the standing, so I do not change anything I stick with the standing. This version gives me the ability to even change the angle a bit in the upper and lower part of the movement. As long as for my back, the lower portion is slightly arched while the upper is a bit bent. I feel from this position I am able to get the deepest possible stretch for my arm which helps me to actually get the best contraction. It’s really painful, a lot more painful that the regular version.
Note: Do not go heavy on these. Your primary focus should be on better pump, mind muscle connection and overload of the targeted muscle through isolation.
5. Single arm cable extension.
Another great and not taxing to the joints movement in the mix. Great finisher of the triceps. Personally I do not rest while I do these. I move from hand to hand, because when Left hand is working the right is resting and vice a versa.
Suggestion : For best results experiment with putting you resting arm on one of the heads of your working triceps. You will get a lot better mind muscle connection and pumps.
6. Standing Ez Bar Curls with the arm blaster.
You can Alternate between different grips. I personally use something like 70/30 % ratio Closed/Wide grip. The reason I prefer the closed is I feel it works more that peak my biceps lack of 🙂
I try to stretch and go a deep as I can at the bottom, but I also try to avoid any front felt stimulation.
Suggestion/Tip : Try to keep your elbows out of the arm blaster in order to keep everything nice and smooth and avoid any pains in that area.
7.Hammer Curls on a cable (rope).
For best results try I keep my thumbs out during the whole movement. Great finisher.
This is not the typical arm session for me, But I use it once in a while. You can check the actual session on the youtube video I provide.
