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After finishing up a 12 week MD training cycle I've been experimenting during my cruise week. Most of my arm workouts focus around "the pump". I tend to focus more on strength gains for the compound movements and major muscle groups. Remember this is not Mountain Dog. I don't want anyone confusing it as such, and I don't want anyone thinking I'm trying to train anyone or get business. That is for the pros like SKip and Scott. I was just interested in feed back or how it went after trying it.. So with that in mind here is the arm workout that I've been messing with:
DB Curls
Pronated Curls (palms down)- These will be done one arm at a time with a 10-12 rm maximum. You will hold the dumbbells the entire way through this. Do one arm for 10 reps, squeeze at the top. Repeat with the other arm. Go back to the original arm. Try to get 10 reps. Repeat with the other arm for the same amount of reps as you just did. If you didn't get 10 reps drop to 8. Keep repeating this until you get to 2 reps....
While still holding the dumbbells repeat this process with supinated curls (palms up)....
Again while stillholding the db's repeat one last time with neutral curls (hammer grip)....
Move on to Triceps
Banded extensions
supinated grip (palms up)- Hold both arms in the contracted position, then pump out 10-12 reps with the right arm. Put it back in the contracted position and repeat 10-12 reps with the left arm. Try to squeeze on the contraction. Keep the same pattern as you did for biceps. Once your down to 2 reps move on to...
Pronated (palms down) Repeat the process again then....
Neutral Grip (hammer Grip) Repeat one last time. Remember keep the other arm contracted while the working arm is moving.
At this point your arms should look like someone inflated them like a balloon, but your not done!
Back to Biceps:
Banded Curls- This time instead of squeezing do fast pumping style reps. Only rest 20 seconds between sets and do a total of 4 sets. Stop the set when you can't be explosive. Keep the rep range between 8-12 reps.
Then move back to Triceps:
Close Hand position Push-ups- With hands closer than shoulder width do 12 reps, but pause in the bottom position for 2 seconds. Rest 20 seconds between sets and do a total of 4 sets.
DB Curls
Pronated Curls (palms down)- These will be done one arm at a time with a 10-12 rm maximum. You will hold the dumbbells the entire way through this. Do one arm for 10 reps, squeeze at the top. Repeat with the other arm. Go back to the original arm. Try to get 10 reps. Repeat with the other arm for the same amount of reps as you just did. If you didn't get 10 reps drop to 8. Keep repeating this until you get to 2 reps....
While still holding the dumbbells repeat this process with supinated curls (palms up)....
Again while stillholding the db's repeat one last time with neutral curls (hammer grip)....
Move on to Triceps
Banded extensions
supinated grip (palms up)- Hold both arms in the contracted position, then pump out 10-12 reps with the right arm. Put it back in the contracted position and repeat 10-12 reps with the left arm. Try to squeeze on the contraction. Keep the same pattern as you did for biceps. Once your down to 2 reps move on to...
Pronated (palms down) Repeat the process again then....
Neutral Grip (hammer Grip) Repeat one last time. Remember keep the other arm contracted while the working arm is moving.
At this point your arms should look like someone inflated them like a balloon, but your not done!
Back to Biceps:
Banded Curls- This time instead of squeezing do fast pumping style reps. Only rest 20 seconds between sets and do a total of 4 sets. Stop the set when you can't be explosive. Keep the rep range between 8-12 reps.
Then move back to Triceps:
Close Hand position Push-ups- With hands closer than shoulder width do 12 reps, but pause in the bottom position for 2 seconds. Rest 20 seconds between sets and do a total of 4 sets.
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