Arms: 10-8-6-15…

Kettlebell Curls - 35-44-53-26 (Hammer 15)

CG Vertical Press - 165-180-195-150

EZ Bar Curls - 90-100-110-80

Rope Triceps Pushdowns - 120-140-160-110

Cash Out: 

21s - 3 x 40lbs 

Seated EZ Bar Tri Extensions -3x15 @ 30lbs 

AVG HR - 1118 BPM

MAX HR -  155 BPM

Arms: 10-8-6-15…

DB Hammer Curls - 45-50-55-40

CG Vertical Press - 150-165-180-135

EZ Bar Curls - 90-100-110-80

Triceps Pushdowns - 120-140-160-100

Cash Out: 

Pelican Curls - 3x5

AVG HR - 120 BPM

MAX HR -  146 BPM

Arms: 10-8-6-15…

Seated DB Curls - 40-45-50-35

CG Vertical Press - 135-150-165-120

EZ Bar Curls - 80-90-100-70

Rope Triceps Pushdowns - 110-130-150-90

Cash Out: 

Planche Training 

AVG HR - 121 BPM

MAX HR -  152 BPM

Arms: 10-8-6-15…

Reverse Preacher DB Hammer Curls - 20-25-30-20

Close Grip Vertical BP - 120-135-150-120

Green Band Curls - 5x15

Ornate Band Triceps Pushdowns - 5x15 

AVG HR - 123 BPM

MAX HR -  148 BPM

Arms: 10-8-6-15…

Seated DB Curls - 35-40-45-30

Orange Banded Dips -10-8-6-15

EZ Bar Curls - 70-80-90-60

Rope Triceps Pushdowns - 90-110-130-80

Cash Out: 

Pelican Curls - 5x5

Parallel Bar Dips. 5x8 

AVG HR - 118 BPM

MAX HR -  150 BPM

Arms: 10-8-6-15...

Cross Body Hammer Curls - 15-20-25-15

Rope Pushdowns - 110-130-150-90

Dead Stop Dips -10-8-6-15*

Ez Bar Curls - 70-90-110-50

*Superset 

Cash Out:

UpPlate Curls - 25-35-45-35-25 x10

Isometric Static Flex 

Arms: 10-8-6-15...

Weighted Chin Ups - 45-60-75-25

One-handed Interlocking Pushdowns - 80-100-130-80

Orange Banded Dips -10-8-6-15*

Standing DB Curls - 40-45-50-30

*Superset 

Plate Curls - 25-35-45-35-25 x10

Arms: 10-8-6-15...

Seated DB Curls - 35-40-45-30

Red Banded Dips -10-8-6-15

DB Waiter Curls - 30-40-50-25 then, 60x5, 80x5 & 100x3

Rope Triceps Pushdowns - 70-90-110-60

Arms: 10-8-6-15...

Seated DB Curls - 30-35-40-25 

Smith Reverse-Grip Press - 

135-155-175-115

*Don't bring the bar all the way down to your chest. Lower it to a few inches above to make sure the triceps are under tremendous tension the entire time.

Double Leaning High Clable Curls - 30-50-50-30

Rope Triceps Extensions

110-130-150-90

Cash Out:

Reverse Bear Push Ups - 3x5

Goblet Squat KB Curls - 3x5 @ 53lbs

Double KB Curls - 3x8 @ 35lbs

Biceps Static Flex

Arms: 10-8-6-15

Short EZ Bar Curl - 20-40-60-20

Dead Stop Banded Dips - Thin green, Orange, Thick green, Red

Dead Stop Chins - 10-8-6-15

Dead-Stop Red Band Close Grip  Push Ups - 10-8-6-15

Arms: 10-8-6-15

Cable Curls - 80-100-120-70

Banded Dips - thin green, Orange, thick green,

red

KB Hammer Curls - 35-44-53-26

Rope Push Downs - 110-130-150-90

Cash Out: 

Red Band Curls - 50 reps

2x3 Strait Arm Chin Ups

Arms: 10-8-6-15...

Barbell Curls -  70-90-110-60

Banded Dips - thin green, Orange, thick green,

red

Hammer Curls - 35-40-45-30

Rope Push Downs - 100-120-140-80

Cash Out:

Red Band Pushdowns - 50 reps 

Red Band Curls - 50 reps 

Arms: 10-8-6-15...

Double Cable Curls - 60-80-100-60

Machine Reverse Bench Press - 

150-180-210-135

*Don't bring the bar all the way down to your chest. Lower it to a few inches above to make sure the triceps are under tremendous tension the entire time.

Rope Hammer Curls - 115-135-155-100

Leaning Rope Triceps Extensions - 

75-95-115-65

Cash Out:

Triceps Rope Pushdowns - 80-90-100-110-120-110-100-90-80 x8 (72 reps)

Cheat Curl & Negative - 130x1 then 152.5x1

(Bodyweight) 

Arms: 10-8-6-15...

Double Cable Curls - 60-80-100-60

Machine Reverse Bench Press - 142.5-172.5-202.5-127.5

*Don't bring the bar all the way down to your chest. Lower it to a few inches above to make sure the triceps are under tremendous tension the entire time.

Rope Hammer Curls - 110-130-150-95

Leaning Rope Triceps Extensions - 70-90-110-60

Cash Out:

Max Dips @ 100lbs - 12 reps

Seated Double KB Curls - 8 @ 35lbs then, 5 paused reps 

Double Kb Static Hold - 15 seconds at 53lbs

Arms: 10-8-6-15...

Double Cable Curls -60-80-100-40

Machine Reverse Bench Press -

140-170-200-125

*Don't bring the bar all the way down to your chest. Lower it to a few inches above to make sure the triceps are under tremendous tension the entire time.

Rope Hammer Curls - 

105-125-145-95

Leaning Rope Triceps Extensions

55-75-95-55

80-110-140-80

Cash Out:

Double KB Curls - 3x8 @ 35lbs

Over-the-Shoulder Sandbag Throw - 3x5 @ 100lbs

“I like the sandbag over the shoulders because it takes several of the lifts we’re already familiar with and makes a few slight modifications to make the lift a little more “real life”.  It has some of the motions of the deadlift, squat, clean, and even the kettle bell swing but keeps everything very tight to the body.  It also forces you to use your core and upper body and not just the legs”. - Huntingfit.Com

Empty EX Bar Curls - 2x25 @ 40lbs

Arms: 10-8-6-15...

Seated DB Curls - 30-35-40-25

Machine Reverse Bench Press -

135-165-195-120

*Don't bring the bar all the way down to your chest. Lower it to a few inches above to make sure the triceps are under tremendous tension the entire time.

Rope Hammer Curls - 

100-120-140-90

Cable Triceps Extensions

80-110-140-80

Cash Out:

Dips - max reps at 80lbs - 15 reps 

Stato-Dynamic KB Curls - 3x8 @ 26lbs (15 second hold)*

Empty EX Fat Bar & Regular Curls - 1x10 oof

each 

Box V-Sit Static Hold - 2x10 Seconds 

Stato-Dynamic Curls

This one is awesome if you have problems feeling your biceps when doing curls. Why is that important? Because there's a strong correlation between feeling a muscle when training it and the growth you get.

In fact, when someone has a lagging muscle group, the first thing I want to work on is his or her capacity to feel that muscle when training it. My favorite method to do that? The stato-dynamic pre-fatigue method.

Sounds complicated, but it simply refers to doing one long isometric hold before your regular reps. You'd focus on contracting the target muscle as hard as you can. The position of the hold should be the one where you naturally have the most tension. For a free-weight curl, this is at the mid-range position, or when the forearm is parallel to the floor.

Here's how you do it:

1. Curl the weight up until your forearm is parallel to the floor. Then hold this position for 15-30 seconds (I like to progress by five seconds per week) while focusing on tensing the biceps as much as you can.
2. After the hold is done, bring the bar back down under control, then immediately start doing your reps.
3. Do 8-12 reps after the hold.

The hold has several effects and benefits:

• You have 15-30 seconds to practice contracting a muscle. Contracting a muscle is a motor skill; the more your practice it, the better you get. And just like pretty much any skill, it's easier to do it statically or very slowly than with a dynamic action.
• You sensitize the neuromuscular junction which will immediately improve your capacity to recruit the biceps during your reps.
• You pre-fatigue the biceps during the hold so that even if you're not yet efficient at contracting the biceps, you'll still get a greater training effect than what you'd get by simply doing reps.
• During the hold you accumulate lactate in the muscle. This leads to the release of local growth factors, which can help trigger growth.
• You'll immediately feel the muscle more after the hold. If you feel the muscle more during your reps, you'll be able to improve 
• your capacity to use your biceps properly.

I go with three work sets using this method. Use it with any standard curl, reverse curl, or hammer curl variation.

 

Arms: 10-8-6-15...

Seated DB Curls - 30-35-40-25

Close Grip Reverse-Grip Floor Press - 

135-155-175-115

*Don't bring the bar all the way down to your chest. Lower it to a few inches above to make sure the triceps are under tremendous tension the entire time.

Double Sanding High Clable Curls - 80-120-160-80

Cable Triceps Extensions

110-130-150-90

Cash Out:

Reverse Bear Push Ups - 5x8

Fat Bar Empty EZ Bar Curls - 1x25

Fat Bar DB Hammer Curls - 5x8 @ 15lbs

Arms: 10-8-6-15...

Seated DB Curls - 25-30-35-20*

*2-0-2 tempo 

Close Grip Reverse-Grip Floor Press - 

115-135-155-95*

*Don't bring the bar all the way down to your chest. Lower it to a few inches above to make sure the triceps are under tremendous tension the entire time.

Hammer Curls - 40-45-50-30

Cable Triceps Extensions

60-80-100-50

Cash Out:

Double KB Curls - 3x8 @ 26lbs then 2x5 @ 35lbs 

Tiger Bend HSPUs - 2x3 

Fat Bar Empty EZ Bar Curls - 1x25

Arms: 10-8-6-15...

Seated DB Curls - 25-30-35-20*

*2-0-2 tempo 

Reverse-Grip Smith Press - 

145-160-175-135*

* This reverse-grip press hits the lateral and medial head of the triceps – the mid-range resistance curve. With reverse-grip benching you may find holding the bar problematic at times. You'll end up concentrating too much on just moving the weight – trying to stabilizing rather than loading the triceps. The solution? The smith machine. Really. Give the smith a go and you won't have to worry about stabilizing, which is a good thing for this application. You'll be able to tuck the elbows in hard and load the hell out of your triceps, especially on the eccentric (lowering) portion of the movement.

Coaching Points

1. Don't bring the bar all the way down to your chest. Lower it to a few inches above to make sure the triceps are under tremendous tension the entire time.

Hammer Curls -  40-45-50-30

Standing DB Triceps Extensions

60-70-80-50

Cash Out:

Empty EZ Bar Curls - 2x25

Front Lever - 3x10 seconds 

Arms: 10-8-6-15...

Seated DB Curls - 25-30-35-20

Seated Smith Machine Half Press* -

95-135-155-05

Hammer Curls -  40-45-50-30

Smith MachineClose Grip Press - 185-195-205-155

Cash Out:

Empty EZ Bar Curls - 2x25

Wide Grip Supinated Strait Bar Dips - 5x5

Plate Drag Curls - 3x8 @ 25lbs

—————————————————————

Workout #2 - Arms (Garage)

5 Rounds of:

10 Sitting Half-Barbell Curls 

10 Reverse Close Grip Bench Press

*Both @ 75lbs