Arms...

Heres is todays workout, things I will be implenting from what I learnt on PICP level 1&2 are
- Full range of movement, when performing the eccentric portion of the exercise I will contract the antagonistic (non working muscle) when at the end to increase the stretch on the agonist (working muscle). E.G. Contracting the Triceps at the bottom of a Bicep curl.
- Unilateral work, this is where each arm/side left/right works independantly so you can either perform an exercise on one side then change or use DB's. This will help to improve structural imbalances and weaknesses.

This workout will be performed as SuperSets with 60 seconds rest between each set.


A1) Fat Grip Close Grip DB Floor Press 3110 Tempo 4x9-12
28'sx12, 30'sx12, 34'sx11, 38'sx9
A2) Single Arm Supinated DB Scott Curl 4010 Tempo 4x9-12
12x12, 14x12, 16x10, 16x9

B1) Incline 'Tate Press' DB Triceps Extensions 3010 Tempo 3x9-12
14'sx12, 16'sx12, 18'sx10
B2) Incline Prone DB Hammer Curls 3x9-12 4010 Tempo
8'sx12, 10'sx9, 10'sx9

C1) Decline DB Trcieps Extensions 2210 Tempo 3x9-12
14'sx11, 14'sx11, 14'sx9
C2) EZ Bar Reverse Curl 2110 Tempo 3x12-15 (1 second pause is at bottom 30 degress on eccentric)
10x15, 12.5x15, 17.5x12

Arms destroyed!