We are starting off this workout with 5 sets of 10-15 reps of standing barbell curls. You want to make sure your body is standing upright, avoid swinging the weight as you curl. You want a full range of motion, meaning you come all the way up and all the way down, no half reps! Make sure that you are only hinging at the elbow, do not let your elbow lift up, this will take the weight off of the bicep and put it on the shoulder. Pick a moderate weight but keep the intensity high. This isn’t an exercise where you want to go as heavy as possible, you want a weight that you fail at 10-15 reps, not 3 or 4!
Incline Alternating Dumbbell Curls:
Moving on to the next movement, we have incline alternating dumbbell curls. You will need to set up an incline bench. Start from a seated position with arms hanging at your side in a neutral position, similar to a hammer curl. Curl the weight up, one arm at a time. As you bring the weight up, begin to rotate your wrist so that your palm is facing up at the top of the curl. Control the weight down and rotate your arm back to its original position as your arm hangs back at the side of you. Complete 4 sets of 10-15 reps, taking the last set to failure.
Machine Preacher Curl:
The next exercise is a preacher curl. Here we are setting up the machine to be a spider curl, which means that you will need to stand up and lean out over the pad. By doing this, we take away leverage and momentum from the exercise putting much more emphasis on the biceps. Really focus on contracting your biceps and squeezing hard. Complete 4 sets of 10-15 reps and take the last set to failure.
Next up, tricep pushdowns with a straight bar. Make sure you are standing tall with chest up and shoulders back. As you straighten the bar, elbows should stay in place and your upper arm shouldn’t move. Once straightened completely, begin to bend the arm and control the weight back up without having the upper arm raise up. Complete 4 sets of 10-15 reps, hitting failure on the last set.
Machine Overhead Tricep Extension:
This movement is to target the long head of the tricep. Want bigger arms? This is the one to do it! This exercise is pretty straight forward. Make sure you are sitting tall with your butt all the way back in the seat. Kick the foot lever which should lift the handle into position. Grab the bar and begin to bend the arm and have the bar come down towards the back of your head. Straighten arms and drive hands up to the ceiling. Be sure to control the weight the back down. Do 4 sets of 10-15 reps, reaching failure on your last set.
Overhead Dumbbell Extension Superset with Close Grip Push Down:
Next, lean against the vertical end of a preacher curl and bring the dumbbell over head grabbing it with both hands. Begin to lower the weight in a controlled manner behind your head until hands are at the same level as the crown. Explode up and drive the Dumbbell towards the ceiling. Control the weight back down and complete 10-15 reps. Without a break, immediately go over to the cable machine and grab a rope handle and begin doing rope pushdowns. You want to keep your hands touching the entire time. Roll the shoulders forward for an even better tricep contraction. Once completed, you will rest for 45-60 seconds before completing this superset again for 2 more sets, taking the last to failure.