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Arm Blasting Workout

BICEPS:
Standing Barbell Curls - (Mass) (Main emphasis is on the entire bicep) -
  1. Grip the bar shoulder width. Take a couple steps back from the rack holding the bar. At the bottom of the motion, slightly bend your elbows to put stress onto the bicep. This will be the starting position.
  2. Now start to curl the barbell up to your lower or middle chest area. Once you have reached to top of the motion, lower the barbell back to the starting position. Remember not to straighten out your elbows completely. Keep your elbows slightly bent at the bottom of motion. This will keep constant tension on the bicep and you will avoid hyper extending your elbow joints.
  3. You want to increase the weight each set and lower the reps each set. For example: First set: 100 lbs for 8 reps, Second set: 125 lbs for 6 reps, Third set: 135 lbs for 4 reps. This will increase strength and mass of the bicep.
Standing Hammer Curls / Dumbbells - (Mass) (Main emphasis is on the upper forearm and bicep) -
  1. Grip the dumbbells and stand straight up with both of them hanging on each side of your thighs, palms facing each other. Slightly bend your elbows to put stress on the biceps. This will be the starting position.
  2. Keeping your palms facing your body or each other, curl one of the dumbbells up and flex the bicep at the top of the motion. (Do NOT twist the dumbbell to where your palm will be facing up, keep the same palm position throughout the movement). When you are at the top of the motion, the dumbbell should be in front or in line with your front deltoid or shoulder.
  3. Once you have reached the top of the motion, lower the dumbbell back down to the starting position. When you have reached the starting position for that dumbbell, repeat the same motion with the other arm. Once you have completed both arms, this will be one set.
  4. You should do 3 sets. Increase the weight each set and lower your reps each set. For example: First Set: 35 lbs for 8 reps. Second Set: 45 lbs for 7 reps. Third Set: 55 lbs for 6 reps.
One Arm Dumbbell Preacher Bench Curls - (Shaping & Pump) (Main emphasis is on the entire biceps) -
  1. Grip one dumbbell from the rack, starting with your right hand, get set onto the preacher bench with the one arm and start the exercise in the curled (top)position.
  2. Lower the dumbbell a few inches until you feel tension on the bicep, then stop at that point. This will be the starting position.
  3. Now, lower the dumbbell until your elbow is almost straightened out, but do NOT straighten your arm out completely as this will hyper extend your elbow joint. Stop at the point of where your elbow has a slight bend, this will be the bottom position.
  4. Then curl the dumbbell back up to the starting position. Do not let the dumbbell go past that original starting position. You want to keep constant tension on the bicep at all times.
  5. Now repeat this exercise with the left arm and then you have completed one set.
  6. You want to do 3 sets. There are two options of doing these sets.

    Option One is as follows: Set 1: Start with a heavier weight (Ex: 50 lbs) and do 6 reps. Second Set: Lower the weight (40 lbs) and do 8 reps. Third Set: Lower the weight (30 lbs) and do 10 reps. This will flush fresh blood into the muscle and you will get an awesome pump. 

    Option Two is as follows: Set 1: Start with a lighter weight ( Ex: 30 lbs) and do 10 reps. Second Set: Increase the weight (40 lbs) and do 8 reps. Third Set: Increase the weight (50 lbs) and do 6 reps.
TRICEPS:

Machine Tricep Pushdowns - (Warm Up, Shape & Pump) (Main emphasis is on entire Triceps) -
  1. Using a straight bar on the machine, grip the bar shoulder width with palms facing down towards the floor.
  2. Once your grip is set, bring the bar down to where it is the same level as your lower chest. This will be the starting position.
  3. Keeping your elbows in towards you torso, push the bar down until you flex your triceps at the bottom of the movement. (If you find you elbows starting to go out away from you torso as you are pushing down, this means you are using to much weight. Lower the weight and then you will see that your elbows stay in towards your torso and your triceps will get a complete pump).
  4. Once you are at the bottom of the movement, let the bar come back up to your lower chest area (Do NOT let the bar go past this point, you want to keep constant tension on the triceps).
  5. You should 4 sets. First Set: Light weight, 12 reps. Second Set: Add some weight, 10 reps. Third Set: Add some weight, 8 reps. Fourth Set: Same weight as third set, 8 reps.
Single Arm Machine Tricep Pushdowns - (Shaping & Pump) (Main emphasis is on the larger head of the triceps) -
  1. Using a V-Shaped bar on the machine, grip one side of the V-bar with your right hand. (Your palm should be facing towards your left).
  2. Once your grip is set, bring the bar down to where it is the same level as your lower chest. This will be the starting position.
  3. Keeping your elbow in towards your torso, push the V-bar down until you flex your triceps at the bottom of the movement.
  4. Once you are at the bottom of the movement, let the bar come back up to your lower chest area (Do NOT let the bar go past this point, you want to keep constant tension on the triceps).
  5. Now repeat this exercise with the left arm (Palm should be facing towards your right) and then you have completed one set.
  6. You should do 3 sets. First Set: Light weight, 12 reps. Second Set: Add some weight, 10 reps. Third Set: Add some weight, 8 reps.
Close Grip Bench Press - (Mass) (Main emphasis is on entire triceps) -
  1. Lay down on the bench and squeeze your shoulders blades together on the bench.
  2. Get your feet set flat on the floor.
  3. Then arch your back with your glutes staying on the bench.
  4. Position your grip on the Olympic bar with your index finger on the edge of the knurl in the middle of the bar.
  5. Once you grip is set, push / lift the bar off of the bench. Bend your elbows slightly to put some tension on the triceps. This will be the starting position.
  6. Lower the bar until it is about 4 inches off of your chest. This is the bottom of the movement. Do NOT let the bar go down and touch your chest. (When doing a bench press movement, there are different muscles being used throughout the movement. In the starting position, the main emphasis is on the triceps, as you bring the bar down your front delts start to be used and then as you pass the halfway point of the movement, your chest muscles take over most of the stress. So, at the bottom of the movement, most of the stress is on the Chest, Front Delts and then your triceps. I feel that if you only come down halfway within about 4 inches off of your chest, this will put most of the stress on the triceps and front delts).
  7. Then push the bar back up to the starting position. Please remember Not to lock out your elbows at the starting position as this will take tension off of the triceps.
  8. You should do 3-4 sets. First Set: Example: 100 lbs for 8 reps. Second Set: 125 lbs for 6 reps. Third Set: 135 lbs for 5 reps. Fourth Set: 145 lbs for 4 reps.
Seated or Standing French Press - (Mass & Shape) (Main emphasis is on the entire tricep) -
  1. You can do this movement either seated or standing (I prefer seated). You can also use a straight bar or a curling bar (I prefer a straight bar). If using a straight bar, grip the bar with your hands about 6 inches apart from each other in the middle of the bar.
  2. Press the bar above your head with your arms extended. Bend your arms slightly back to put some tension on the triceps. This will be the starting position.
  3. Lower the bar slowly until your triceps are fully stretched behind your head. This will be the bottom part of the movement. (You should feel a nice stretch on your triceps).
  4. Then raise the bar back up to the starting position, remember only go back up to the starting position and do NOT lockout your elbows.
  5. You should do 3 sets. First Set: Example: 80 lbs for 8 reps. Second Set: 90 lbs for 7 reps. Third Set: 100 lbs for 6 reps.