Arm Day

April 05, 2020

 

 

BICEPS: HIGH VOLUME DAY

*all bicep exercises hold/squeeze for 3 seconds at the top*

Straight Bar Curl (with single long handle)

• Set 1: 10 reps
• Set 2: 10 reps
• Set 3: 15 reps 
• Set 4: 15 reps
• Set 5: 15 reps
• Set 6: 15 reps

Dual Handle Curl (with two single handles curling both arms at same time)

• Set 1: 15 reps
• Set 2: 15 reps
• Set 3: 15 reps
• Set 4: 15 reps

Half Hold Burners (with two single handles alternating arms)

*curl both arms up, drop down to 90 degrees then proceed with single arm curls while holding opposite arm consistently at 90 degrees*

• Set 1: 10 reps each arm (20 total) - start with right arm
• Set 2: 10 reps each arm (20 total) - start with left arm
• Set 3: 10 reps each arm (20 total) - start with right arm
• Set 4: 10 reps each arm (20 total) - start with left arm

TRICEPS: HIGH VOLUME DAY

*use 3rd single handle included in the kit as door anchor*

Straight Bar Overhead Extension (with single long handle)

• Set 1: 10 reps (warmup)
• Set 2: 10 reps (warmup)
• Set 3: 15 reps
• Set 4: 15 reps
• Set 5: 15 reps
• Set 6: 15 reps

Straight Bar Pushdowns (with single long handle)

• Set 1: 15 reps
• Set 2: 15 reps
• Set 3: 15 reps
• Set 4: 15 reps

Single Arm Overhead Extensions (with one single short handle)

• Set 1: 15 reps
• Set 2: 15 reps
• Set 3: 15 reps
• Set 4: 15 reps

Triangle Pushups w/Tubing Resistance -BURNOUT

*get in pushup position, have tubing draped over your back and anchor tubes under hands*

• Set 1: Until Failure (3 second negative on the way down)
• Set 2: Unit Failure (3 second negative on the way down)
• Set 3: Until Failure  (3 second negative on the way down)
• Set 4: Until Failure (rep out as fast as possible no negative)
• Set 5: Until Failure (rep out as fast as possible no negative)
• Set 6: Until Failure (rep out as fast as possible no negative)

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Also in GRAVEDIGGER TRAINING PROGRAM