"Biceps are like ornaments on a Christmas tree." - Ed Coan
Go to most gym on a Friday and watch the gun show. Most heavy gym users blast the arms on Fridays. There are a couple of reasons for this. The main reason, all the big prime movers have been used and abused during the week and the arms are the only muscle group that is still available for any type of work. The second, people go out Friday night and want their arms to swell to look good. Whatever the reason, here is a great way to blast the arms and buy a couple of tickets to the gun show.
I love everything about cables. The cable provides constant resistance through the whole range of motion. This does not give the muscles anytime to rest and are always under contraction. Like most exercises, time under tension for the muscle is where most of the growth occurs. By staying in once place and only adjusting the weight stack, the muscles have very little time to rest, maximizing the time under tension and exploding growth.
The name of the game is size! By flooding the muscles with blood, they swell. This circuit routine can be done once or twice a week to maximize efficiency and also make the muscles in the arms grow!
With the cable attached to the low pulley, with the elbows tight to the body, grab the rope attachment. While standing up straight, curl the weight all the while contracting the bicep and return to the starting position.
Tricep Cable Extension
With the rope attached to the low pulley position, grab the attachment. Keeping your elbows tight, extend the hands overhead until the elbows are in full extension and slowly return to the starting position.
This exercise is performed similar to the cable curl. Grab a seat of dumbbells and perform a curl in the same manner as the cable curl making sure to stand upright and keeping the elbows close to the body.
In the pushup-position place hands more narrow that your shoulders. Lower yourself onto the floor and then push yourself up. With the hands in the narrow position, it forces the triceps to work harder, hitting all three heads (TRI) of the muscle.
As stated earlier, run these four exercise as a circuit with 15 seconds rest in between each exercise and 1 minute rest after the circuit. Twelve reps of each exercise for a total of four circuits.
· Cable Curl
· Tricep Extension
· Dumbbell Curl
· Diamond Push-up
Barbell Blowouts or 21’s
For the first to sets, perform a standard barbell curl. The last set is the real killer and it will conclude with 21 reps total! DO NOT put the bar down until
1st Seven: From the starting position, curl the bar halfway up until the your elbows are at 90 degrees and then return to the starting position
2nd Seven: Start at the halfway point (elbows at 90 degrees) and curl to the top position and return back to 90 degrees at the elbows.
3rd Seven: Full range. Start at the bottom of the movement and go all the way up!