To begin the workout I stretched my arms and did some light weight bar bell curls and then transferred into drag curls. Drag curls are a great exercise to help focus on the peak or highest point of the biceps. I did three sets of 20 repetitions resting a few seconds in between the sets. I made sure to focus on for dragging the curl bar up and as close to my body as i could with out touching the bar to my torso.
Next I started doing standing concentration curls. I absolutely love concentration curls. You can really feel the pump in your bicep if you do these right. I started out with a lighter dumbbell weight to begin with, something I could do ten repetitions with for two or three sets alternating one arm at a time. When I finished my third set I increased the weight about ten pounds to the point I was only able to do five repetitions. After doing three sets of five repetitions I went back down in weight about 15 to 20 pounds and performed two drop sets, which are sets that you do as many repetitions as you can till you cannot lift another repetition.
Preacher curls are next on the list of arm destroying things to do. When doing preacher curls you sit or stand and put your arms on a padded platform. This helps you isolate your biceps more when curling. Then you set your weight and curl the crap out of the weights. I did , just as I did with concentration curls, a quick one or two ten repetitions (reps) and then I jumped into heavy weight working on three to five reps for the next four to five sets. At the end of those sets I did two drop sets to keep my arms pumped.
After stretching out the triceps I began with some light weight tricep push downs. I did three sets of 20 and then moved the weight up to a point where I could only do five reps. Then I did five sets with five reps in each set focusing on form and really trying to feel that contraction when your arms are fully extended. I ended with again two drop sets, I really feel that adding drop sets in after doing heavy sets really helps get all that you can out of that specific workout. Also drop sets help with the pump in your arms and that always makes them look twice as big as normal.Behind the head tricep extensions are next. These will make your arms burn really good! Usually I will start with a lower weight and do two or three sets of 10 reps. Then once I feel my arms are burning bad enough I increase the weight about 20 or 30 pounds and push for another three sets of about five to eight reps each. When doing this make sure to fully extend your arms and feel that burn and contraction in your triceps. At the end of the last set if I feel like my arms have been tormented enough then I move on but if I feel like I have another set I will do a drop set.
As the last item on my workout list I did single arm tricep extensions. Form is very important when doing these! If you have bad form you can hurt your shoulder or not fully work out your tricep. When doing these you need to use a dumbbell that is not too heavy for you and you lift it up with one hand over your head. You then lower the weight behind your head and then extend your arm back up. And the reason why I say use a lighter weight is that if you have a heavy weight there will be a good chance you will bonk your head when lifting, and it helps to focus more on form. I did five sets of 15 reps and made sure I felt that squeeze when I fully extended my tricep.
And that is it for my bicep and tricep workout today. I hope you all liked it and are wanting to try it out or even just try out one of the workouts I mentioned. Please comment if you have any suggestions on workouts I am always open to try something new. Always remember to focus on your form when exercising and tune in for next week I will be talking about killer leg workout.
Sources:(https://i.ytimg.com/vi/kk1yWnarHmw/maxresdefault.jpg)(http://hookedoniron.com/wp-content/uploads/2011/11/Barbell-Drag-Curls.jpg)(https://s-media-cache-ak0.pinimg.com/564x/63/3f/d9/633fd9a00c758a59af302b8d614469df.jpg)(https://juicedmuscle.com/jmblog/sites/default/files/images/preacher-curl-main_Full.jpg)(https://s-media-cache-ak0.pinimg.com/736x/0a/98/a1/0a98a1ff84dbfd9213dbf5924ca5a62e.jpg)(https://bcntraining.files.wordpress.com/2012/09/triceps-extension-cable.jpeg)(http://www.bodybuildingarena.com/wp-content/uploads/2014/04/158.jpg)(http://motivationalquotesever.com/wp-content/uploads/2014/07/Gym-Motivational-Quotes-Arnold-Schwarzenegger.jpg)
