Did triceps first today, wanted to get them really good, and lots of times when doing 2 bodyparts I get the first one good and the second not so good. Plus, brand new workout with many brand new exercises, some I haven't done in years. Want to add some thickness for instance to my biceps. So, here was the workout. Even with the light weights experimenting, I got a great bicep pump..very tight, great veins.
Triceps
Decline tricep extensions(great exercise..MRI studies show this to be the most effective at recruiting all 3 heads of the triceps)
Sets....30x10,30x8,(started to cheat too much, so dropped the weight for form)25x8,25x8,30x3
Flat bench close grip benches
Sets....135x8,185x4,165x6,165x5(key here was to not lock out on the up side of the rep, keep constant tension on tris so they literally get no rest)
Dips with dumbbell around waist(again, no lockout at top)
Sets....75x8,75x8,85x5,85x5,85x6
10 degree decline close grip (again, no lockout at top, and hold on last rep for count of 30 just short of lockout for more TUT)
Sets....180x4,180x3,180x3,(last set drop set to failure with both weights)
80 degree seated 1/2 presses in power rack(had to experiment with weight here. On these 1/2 reps, on the bottom, hold each rep tensed for a count of 10, then explode up with the press with hands 12 inches apart)
95x6,95x3,95x5,105x3( and one set of hold to exhaustion)
Biceps
One arm Zottman curls(on preacher bench)(had to experiment with weight, a bit unfamiliar with movement, wanted to make sure I did them with good form. And surprisingly, with that light weight, at the end of each set, hell of a pump. Trying to thicken the biceps)
Sets....25x12,25x10,30x8,30x8
Mid grip ez curl bar reverse curls(these were alot harder than I thought!)...helps to put swiss ball behind shoulder blades to keep from cheating and good isolation.
Sets...55x8,55x9,55x7
Seated 2 arm Zottman curls(again, went light to get the movement down..these were a burner, much harder than I thought, but also went very slow and deliberate to get the movement correct..really had to think about the movement..wrist suppination)
Sets....30x5,30x4,30x5,30x6
Seated offset grip dumbbell curls(this increases involvement of the short head of the biceps)
Sets.....30x6,30x8,35x5
Close grip preacher curls with ez curl bar(concentrate on form, curl only till elbow flexors start to lose tension, then back down till forearms touch bench)
Sets....75x8,75x8,95x5
Good workout for such light weight, sometimes it is good to have a light one. But it was a quality one, hit areas of the biceps I usually don't get. Want to thicken them as mentioned.
Did 2 sets of 15 each side seated torso rotation with 105.
United StatesTriceps
Decline tricep extensions(great exercise..MRI studies show this to be the most effective at recruiting all 3 heads of the triceps)
Sets....30x10,30x8,(started to cheat too much, so dropped the weight for form)25x8,25x8,30x3
Flat bench close grip benches
Sets....135x8,185x4,165x6,165x5(key here was to not lock out on the up side of the rep, keep constant tension on tris so they literally get no rest)
Dips with dumbbell around waist(again, no lockout at top)
Sets....75x8,75x8,85x5,85x5,85x6
10 degree decline close grip (again, no lockout at top, and hold on last rep for count of 30 just short of lockout for more TUT)
Sets....180x4,180x3,180x3,(last set drop set to failure with both weights)
80 degree seated 1/2 presses in power rack(had to experiment with weight here. On these 1/2 reps, on the bottom, hold each rep tensed for a count of 10, then explode up with the press with hands 12 inches apart)
95x6,95x3,95x5,105x3( and one set of hold to exhaustion)
Biceps
One arm Zottman curls(on preacher bench)(had to experiment with weight, a bit unfamiliar with movement, wanted to make sure I did them with good form. And surprisingly, with that light weight, at the end of each set, hell of a pump. Trying to thicken the biceps)
Sets....25x12,25x10,30x8,30x8
Mid grip ez curl bar reverse curls(these were alot harder than I thought!)...helps to put swiss ball behind shoulder blades to keep from cheating and good isolation.
Sets...55x8,55x9,55x7
Seated 2 arm Zottman curls(again, went light to get the movement down..these were a burner, much harder than I thought, but also went very slow and deliberate to get the movement correct..really had to think about the movement..wrist suppination)
Sets....30x5,30x4,30x5,30x6
Seated offset grip dumbbell curls(this increases involvement of the short head of the biceps)
Sets.....30x6,30x8,35x5
Close grip preacher curls with ez curl bar(concentrate on form, curl only till elbow flexors start to lose tension, then back down till forearms touch bench)
Sets....75x8,75x8,95x5
Good workout for such light weight, sometimes it is good to have a light one. But it was a quality one, hit areas of the biceps I usually don't get. Want to thicken them as mentioned.
Did 2 sets of 15 each side seated torso rotation with 105.