This is an arm workout during a medium week with a target of 8 - 10 reps. This work out was done with no dumbbells. The cable pull downs were with the V-shaped metal bar, and the over the head extensions were with the rope. The seated triceps extensions were done with my arms parallel to the floor, and perpendicular to my body. This was my workout on Wednesday, April 4, 2013 after stretching for about 10 minutes.
Listen. All motion through an exercise should be fluid and under control. As you explode through the motion by flexing your target muscle, you should be exhaling. At the peak of the flexing motion, flex harder, then relax the target muscle while inhaling. There should be a 3 count as the weight returns to it's original starting position. Every single time should be like this. Explode while you exhale, and then inhale during the 3 count of the muscle returning to the start position.
1 set of standing, close grip, double arm curls using a 65 lbs. curl bar for 12 reps as a warm up.
- super set with 1 set of double arm over the head triceps extension with the same 65 lbs. curl bar for 12 reps.
- no rest between exercises, with 60 second rest between super sets.
2 set of standing, close grip, double arm curls using a 85 lbs. curl bar for 8 - 10 reps.
- super set with 2 sets of double arm over the head triceps extension with the same 85 lbs. curl bar for 8 - 10 reps.
- no rest between exercises, with 60 second rest between super sets.
2 sets of standing, close grip, double arm curls using a 75 lbs. curl bar for 8 - 10 reps.
- super set with 2 set of double arm over the head triceps extension with the same 75 lbs. curl bar for 8 - 10 reps.
- no rest between exercises, with 60 second rest before proceeding to next super set, and 120 second rest before proceeding to next super set exercises.
4 sets of double arm, close grip, preacher curls using a 75 lbs. curl bar for 8 - 10 reps.
- super set with 4 sets of double arm cable triceps pull down with 120 lbs. for 8 - 10 reps.
- no rest between exercises, with a 60 second rest between super sets, and 120 second rest before proceeding to next super set exercises.
4 sets of double arm, wide grip, preacher curls using a 75 lbs. curl bar for 8 - 10 reps.
- super set with 4 sets of double arm, over the head, cable triceps extensions with 150 lbs. for 8 - 10 reps.
- no rest between exercises, with a 60 second rest between super sets, and 120 second rest before proceeding to next super set exercises.
4 sets of seated, alternating arm cable curls with 50 lbs. for 8 - 10 reps.
- super set with 4 sets of double arm, seated, over the head cable triceps extensions with 80 lbs. for 8 - 10 reps.
- no rest between exercises, with a 30 second rest between super sets.
On the exercises where I dropped the weight, it was because I could not complete the 8 - 10 reps with good form. Do not compromise your form for the heavier weight and higher reps. Use the appropriate amount of weight to hit failure in the targeted reps without jeopardizing the integrity of your form. This was an arm workout for a light week with low weight, and high reps. Give it a try!
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Osa McDonald (Athlete)
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