Massive Bis and Tris from the Arm Manual

by on June 30, 2019

Week 2: Thursday

Triceps – 3 exercises – 10 sets
Biceps – 3 exercises – 10 sets
Calves – 1 exercise – 4 sets
7 exercises – 24 sets

Triceps

Straight bar pressdowns
Use the short straight bar attachment to the cable. After a few warm up sets of 20, I want 4 sets of 10 reps where you take a really controlled negative then flex your triceps as hard as possible at the contraction. Let these come up high to stretch the tris as well. 4 total work sets
Total Work Sets: 4
RPE: 8-9
Goal: Activation and pump

Dips
I want these old school this week where you are between 2 flat benches and stacking 45 pound plates on your lap. Give me 3 work sets, going heavier each set. To give you an example of how this may look: 2 plates for 20, 3 plates for 15 reps and 4 plates for 10.
Total Work Sets: 3
RPE: 8-9
Goal: Supramax pump

Kettlebell skullcrusher
Hopefully you have some sets of matching kettlebells at your gym because these just feel amazing. If not, just simply use dumbbells. Do these on a flat bench for sets of 10 here. Make sure to keep your elbows up and drive the kettlebells straight up.

Total Work Sets: 3
RPE: 9
Goal: Supramax pump

 

Biceps

Hammer curls
We have been finishing with this exercise, so let’s kick todays bicep session off with them when you are fresh. Do these alternate arms for sets of 8 until you can’t get 8 with perfect form. Do not make huge jumps as I want you to get some sets in.
Total Work Sets: 4
RPE: 8-9
Goal: Activation and pump

Preacher curl
Do 3 sets of 8 here with a HARD flex. Today I want you to take a 3 second negative on all reps and remember to not fully straighten your arms when approaching the bottom position.
Total Work Sets: 3
RPE: 9

Ez bar 21’s
I like to do these against the grain in terms of order. So knock out 7 top half partials, then right into 7 full range of motion reps, then finish with 7 bottom half partials. Give me 3 total sets like that.
Total Work Sets: 3
RPE: 8-9
Goal: Supramax pump
Pro Tip: The typical 21’s are done bottom half, to top half, to full ROM reps. This makes zero sense in terms of choosing a weight that is challenging for ALL 21 reps. With the above technique you will do the hardest portion first, then full range, then finish with bottom half once you can no longer curl full reps.