Arms Like Arnold

Today I’m going to talk about the least important day in my workout routine. But it is also probably my favorite, funny how that works. We are talking are day.

16

Warm-up static stretch, I like to start with some light dumbbell curls just to get the blood flowing

Exercise:

Arnold press:

  1. Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
  2. Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
  3. Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
  4. After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip:The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
  5. Repeat for the recommended amount of repetitions.

Upright Row:

  1. Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.
  2. Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.
  3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
  4. Repeat for the recommended amount of repetitions.

Old School 7-up Curl:

  1. Grasp a dumbbell in each hand and stand or sit holding the dumbbell at arm’s length at your sides with your palms facing forward.
  2. Curl your arms upward, stopping halfway when your forearms are parallel to the floor, and then lower back down to the starting position. Complete seven repetitions of this movement and without stopping.
  3. curl the weight all the way up to your shoulders, then back down, stopping halfway. Complete seven repetitions of this partial movement.
  4. Finish with seven more repetitions of dumbbell curls using a full range of motion. The full range of motion starts with your arms fully extended and finishes with the dumbbells at your shoulders and elbows fully flexed. Keep your elbows tucked into your sides throughout the entire exercise to isolate the biceps.

Tri pushdown:

  1. Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other).
  2. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the rope with the palms facing each other. This is your starting position.
  3. Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
  4. After holding for a second, at the contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this step.
  5. Repeat for the recommended amount of repetitions.

Superset with:

Cable Over head Tricep Extension:

  1. Attach a rope to the bottom pulley of the pulley machine.
  2. Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other). Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles aimed at the ceiling. This will be your starting position.
  3. Slowly lower the rope behind your head as you hold the upper arms stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
  4. Return to the starting position by flexing your triceps as you breathe out.
  5. Repeat for the recommended amount of repetitions.

New School 7 up Curl:

  1. Grasp a EZ bar and stand holding the EZ bar at arm’s length at your sides with your palms facing forward with a wide grip.
  2. Curl your arms upward, Complete seven repetitions of this movement and without stopping.
  3. Switch to a normal grip, Curl your arms upward, Complete seven repetitions of this movement and without stopping.
  4. Finish with seven more repetitions of dumbbell curls using a close grip.
  5. The full range of motion starts with your arms fully extended and finishes with the dumbbells at your shoulders and elbows fully flexed. Keep your elbows tucked into your sides throughout the entire exercise to isolate the biceps.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s