Arms...

DB Curls - 3x6 @ 40lbs

OH Extentions - 3x6 @ 40lbs

Band Curls - 3x6

Band Pushdowns - 3x6

AVG HR - 117 BPM

MAX HR - 142 BMP

@ Seagate Hotel

Arms - Bands - DTP — or “Dramatic Transformation Principle”…

50-40-30-20-10 reps of: 

Band Curls (Blue)

Band Reverse Grip Pushdowns (Blue)

150 reps of each! 

Alternate movements. Start with 50 reps of

Curls, then move to 50 Pushdowns, then 40 Curls and 40 Pushdowns, and so on.

*To build bigger triceps, the underhand grip is better than overhand. Here’s why:

“An overhand grip encourages the lifter to externally rotate the shoulder with pronation and an underhand grip internally rotates with supination. This influences the position of the elbow joint, and the elbow position relative to the body is most important when working the triceps for isolation and muscle size.

The elbows drift outward with the overhand grip, even if only a little. Flaring of the elbow is unavoidable due to shoulder internal rotation. But with an underhand grip, you prevent that infamous elbow flare.

This is where the underhand pushdown (also called reverse-grip triceps pushdown) shines.

Flipping to an underhand grip adducts the elbow so that it’s tucked nice and tight to the side with the arm back, which allows for more arm extension at the shoulder when in the fully contracted position.

The farther behind the body you can get your arm and the tighter to your side you can position the elbow, the greater the range of motion and the more fully you can contract the long head of the triceps muscle, which is the key muscle you’re trying to activate. So that you know where each of the heads of the triceps are located, refer to the graphic below to see long head, lateral head and medial heads”. - AthleanX

Cash Out: 

ISO Static Flex - Biceps & Triceps…

AVG HR - 135 BPM

MAX HR - 161 BPM

@ LHP

Arms…

Black Band Curls - 10x3

Black Band Pushdowns - 10x3

3-1-1-1 Tempo

Cash Out: 

Kettlebell Isometric Static Curl Hold x 7

“Isometric holds for biceps can help increase the metabolic demands and metabolites such as lactate which may result in an increased production of natural anabolic hormones in your body.  This increase in anabolic hormones can help facilitate new muscle growth (hypertrophy) through improved recovery and repair while the isometric hold itself is helping to flood the muscle with nutrients and blood – allowing you to further stretch out the fascia constricting your muscle. 

Through the use of isometric holds for biceps, you have the ability to recruit more muscle fibers as when compared to the standard concentric and eccentric movement of an exercise.  In order to increase strength, you need maximum fiber recruitment which can take place during isometric holds.  Using isometric holds in your training can help reprogram your neuromuscular system to recruit and fire more muscle fibers when training with weights which can help improve your overall muscle strength”. - Evogen Nutrition 

AVG HR - 116 BPM

MAX HR - 134 BPM

Arms…

Mutt Bar Triceps Extensions  - 7x15@ 44lbs*

Blue Band Curls - 7x15*

Cash Out:

Mutt Bar Wide Curls - 3x8 @ 66lbs

Mutt Bar Extensions - 3x8 @ 66lbs

*Superset @ 15 second rest

Cash Out:

Static Isometric Curl

Roof L-Pull Ups 

AVG HR - 126 BPM

MAX HR - 156 BPM

Arms…

Mutt Bar Triceps Extensions  - 7x15@ 44lbs*

Blue Band Curls - 7x15*

*Mutt Bar Reverse Curls - 4 reps in between each round @ 44lbs

Cash Out: 

L-Sit Chin Up - 3x5

ISO Flex

L-Sit Chin Up…

“The L pull-up has features of both the pull-up and the half lever. This movement really forces you to use the back to pull properly, and as the legs and core have to be held in a static position as well, it means that it is almost impossible to cheat on this exercise, as long as it is performed correctly. 

With L-sit pull-ups, your legs are raised in front of you which causes the center point of gravity to change. This shift in gravity makes this pull-up variation more difficult. In addition, holding your legs raised in front of your body creates an intense isometric contraction in your abdominals and prevents you from jerking to cheat”. - Bodybuilding Wizard 

AVG HR - 116 BPM

MAX HR - 145 BPM

@ LHP

Arms - Crazy Eights…

Crazy Eights: 5 rounds @ 25lbs

This one combines four exercises, two for your biceps and two for your triceps, into a giant set. For eight minutes, you’re going to do 8 reps of each exercise. Choose a weight that you could normally use for 12 to 15 reps. (Don’t worry if you overestimate the weight and only get 6 reps. “Crazy Sixes” doesn’t sound as cool, but it works fine.)

A1. Seated Dumbbell Curl X 8

A2. Skull Crusher X 8

A3. Dumbbell Hammer Curl X 8

A4. Feet-Elevated Push-Up X 8

After completing each giant set (one round through all four exercises), you’ll take eight breaths and continue. Perform as many sets as you can in eight minutes.

Four exercises. Eight minutes. Eight reps each. Eight breaths after each set. Let it rip.

Via @ T Nation

AVG HR - 119 BPM

MAX HR - 139 BPM

Cash Out:

Pelican Curls - 5x5

Monkey Bars

Isometric Static Flex (Biceps & Triceps

Muttbar - Arms…

Mutt Bar DB Zottman Curls - 2x16 @ 20lbs

Mutt Bar DB Triceps Extensions - 2x16 @ 20lbs

Mutt Bar Curls - 4x16 @ 44lbs

Mutt Bar Triceps Extensions - 4x16 @ 44lbs

Cash out: ISO Dynamic Contrast Biceps Curls…

Kettlebell Curl / Isometric Curl Hold / Kettlebell Curl - 3x 5 reps / 10 second hold / 5 reps @ 35lbs 

“Static holds are the unused key to gaining muscle and strength. Pulling or pressing against an immovable object, or even resisting a load over extended duration are great ways of triggering large amounts of mechanical tension and metabolic stress. They’re brutal, they’re hard. But hell will they result in muscle growth”. 

AVG HR - 119 BPM

MAX HR - 161 BPM

Arms - HIT…

Biceps & Triceps

Super Slow Chin Up - 78 seconds 

EZ Bar Curl - 12 reps @ 70lbs

Super Slow Dip - 53 seconds 

OH Dumbbell Extension - 12 reps @ 50lbs

Forearms 

Wrist Curl - 12 reps @ 40lbs

Finger Curl -  12 reps @ 40lbs

Reverse Wrist Curl -  12 reps @ 20lbs

Reverse Curl -  12 reps @ 40lbs

Cash Out: 

Gray Band Curl/Reverse Curl - 5x5/5

AVG HR - 118 BPM

MAX HR - 150 BPM

Arms: Kettlebells & Mutt Bars…

Two Hand KB Curls: 5x25 @ 53lbs

Mutt Bar  Skull Crushers: 5x25 @ 44lbs  

Cash Out:

Mutt Barr Wide Curls - 3x8 @ 55lbs

Mutt Barr Extensions - 3x8 @ 55lbs

*Superset @ 15 second rest

AVG HR - 112 BPM

MAX HR - 146 BOM

Arms…

Kettlebell Skull Crushers  - 7x15@ 35lbs*

Blue Band Curls - 7x15*

*Mutt Bar Reverse Curls - 4 reps in between each round @ 44lbs

Cash Out: 

Kettlebell Curls @ 35lbs

Kettlebell ISO Hold @ 35lbs

Stato-Dynamic Curls @ 35lbs

AVG HR - 122 BPM

MAX HR - 159 BPM

@ LHP

Arms…

DB Extensions - 8x8 @ 20lbs

DB Hammer Curls - 8x8 @ 20lbs

*Blue Band Reverse Curls - 10 reps in between each round

Cash Out:

Wide Mutt Bar Curls - 5x5 @ 66lbs

Mutt Bar Extensions - 5x5 @ 66lbs

Diamond Push Ups - 2x25

The muscles involved in reverse curls are:

Biceps brachii – biceps brachii is usually just called your biceps. The biceps has two origin points up on your shoulder, and one insertion point down on your forearm. It’s a biaxial muscle, which means it crosses and affects two joints. The functions of the biceps are:

• Shoulder flexion
• Elbow flexion
• Supination of the forearm

Brachioradialis – the brachioradialis is one of your main forearm muscles. A well-developed will push your biceps out, making for a more impressive upper arm. This will make your biceps look bigger, simply by “propping it up” from beneath. The brachioradialis muscle works alongside the biceps brachii to flex the elbow. It is also a forearm flexor.

Brachialis – located beneath the biceps brachii, the brachialis is another elbow flexor that is especially active at the start of any curling movement. Like Brachioradialis, it can push your biceps up to add to your arm size and shape

“Because reverse curls work your biceps AND your forearms at the same time, they save you from having to work these muscle groups separately. If you are short on time, this arm training twofer could be very welcome.

If you want big biceps and bowling pin forearms, this is the move for you. Reverse curls will change how your arms look, giving you upper AND lower arms you can be proud of”. - Fitness Volt 

AVG HR - 112 BPM

MAX HR - 145 BPM

Arms…

DB Extensions - 8x8 @ 30lbs

DB Hammer Curls - 8x8 @ 30lbs

*Black Band Reverse Curls - 10 reps in between each round

Cash Out: 

Black Band Reverse Curls - 30-10-30

Isometric Static Flex - 7 

AVG HR - 118 BPM

MAX HR - 145 BPM

Arms…

DB Extensions - 8x8 @ 20lbs

DB Hammer Curls - 8x8 @ 20lbs

*Blue Band Reverse Curls - 10 reps in between each round

Cash Out:

Wide Mutt Bar Curls - 5x5 @ 66lbs

Mutt Bar Extensions - 5x5 @ 66lbs

Diamond Push Ups - 2x25

The muscles involved in reverse curls are:

Biceps brachii – biceps brachii is usually just called your biceps. The biceps has two origin points up on your shoulder, and one insertion point down on your forearm. It’s a biaxial muscle, which means it crosses and affects two joints. The functions of the biceps are:

• Shoulder flexion
• Elbow flexion
• Supination of the forearm

Brachioradialis – the brachioradialis is one of your main forearm muscles. A well-developed will push your biceps out, making for a more impressive upper arm. This will make your biceps look bigger, simply by “propping it up” from beneath. The brachioradialis muscle works alongside the biceps brachii to flex the elbow. It is also a forearm flexor.

Brachialis – located beneath the biceps brachii, the brachialis is another elbow flexor that is especially active at the start of any curling movement. Like Brachioradialis, it can push your biceps up to add to your arm size and shape

“Because reverse curls work your biceps AND your forearms at the same time, they save you from having to work these muscle groups separately. If you are short on time, this arm training twofer could be very welcome.

If you want big biceps and bowling pin forearms, this is the move for you. Reverse curls will change how your arms look, giving you upper AND lower arms you can be proud of”. - Fitness Volt 

AVG HR - 117 BPM

MAX HR - 154 BPM

Arms…

Kettlebell Skull Crushers - 10x15

Blue Band Curls - 10x15

*Mutt Bar Reverse Curls - 5 reps in between each round @ 33lbs

AVG HR - 121 BPM

MAX HR - 155 BPM

Arms…

Buy in:

5 rounds:

10 chin ups

10 dips

5 rounds 

Offset DB curls - 5x5 @ 35lbs 

Triceps Extension - 5x5 @ 50lbs

5 sounds

Double DH Curls - 5x8 @ 30lbs

Double DB Tridepa Extensims - 5x8 @ 30lbs

Cash Out: 

Pelican Curla - 3x5 

@ Planet Fitness Clifton Park

Arms…

Buy In:

50 reps of each:

Chin Ups 

Dips 

Push Ups

NOT for time. 

Offset DB Curls — 8x8 @ 30lbs

Rope Pushdowns - 8x8 @ 100lbs

Cash Out: KB Curls - 35lbs

AVG HR - 132 BPM

AX HR - 159 BPM