Arms (6/30/13)

Arms

• Explosive Curls
• 4 sets x 10 reps
• Load barbell with light weight, perform curls exploding upward allowing the bar to leave your hands at the top, then catching it and slowing it's decent during the negative.
• Arms shouldn't bend much past 90 degrees on the curl upward, so you actually have to explode up to toss the weight.
• EZ-Bar Curls w/ Bands
• 4 sets x 10 reps
• Load weight, loop resistence band over both ends, stand in the middle of band and perform curls.
• Standing Dumbbell Curls, Regular then Hammer
• 4 sets x 6 + 6 each arm
• Perform 6 dumbbell curls on each arm followed by 6 more hammer curls. Use the same weight for both. Complete the set without setting down the dumbbells.
• Skull Crusher + Triceps Press
• 4 sets x 10 + 10
• Using EZ curl bar, perform 10 skull crushers followed immediately by 10 triceps press with the same weight.
• Keep elbows in line with hands and shoulders the entire time. Don't let them bow out.
• Kickbacks
• 4 sets x 12 each arm
• Grab a light dumbbell, bend forward at the waist and press ("kick") the weight back until the arm is straight and triceps fully flexed at the top. Lower the weight until arm reaches 90 degrees, keeping upper arm parallel to ground the entire time.
• Ring Dips
• 3 rounds x Max Reps
• If you can't do more than 10 ring dips, modify it by doing 3 rounds of feet-elevated bench dips instead.
• Push yourself. "If it doesn't challenge you, it doesn't change you."

Niko Countouriotis
Fireman