Arm Training | 07.03.15 [VIDEO]

When I train arms, instead of doing all bicep, then all triceps or vice versa, I like to go back and forth between the two body parts; this method provides me with tremendous pumps. I also shy away from using too much weight and opt to use moderate weight that allows me to train with volume with repetitions in the 15-25 range; this method also gives me great pumps which is a sign that whatever I am doing, is working!

[ ARMS ]
Machine Curls
50 lbs x 20 x 2
60 lbs x 15 x 2
50 lbs x failure

Triceps Pressdowns
50 lbs x 25
60 lbs x 20 x 2
50 lbs x failure (the particular weight stack on this apparatus is heavier than most, so 50 lbs feels more like 90 lbs and 60 lbs feels more like 100 lbs)

Seated Alternate Hammer Curls
40 lbs x 12
45 lbs x 12
50 lbs x 10
40 lbs x 10

Lying Incline Triceps Extensions [aka Skull Crushers]
70 lbs x 25
80 lbs x 20
80 lbs x 15 x 2
60 lbs x 15

Seated Dumbbell Curls
25 lbs x 20 x 3 (performed doing 10 reps simultaneously, 5 reps with each arm individually, and another final 5 reps simultaneously)

Seated Overhead Two-Arm Dumbbell Extensions
65 lbs x 20
70 lbs x 20
75 lbs x 15

Seated Overhead Torqued Dumbbell Extensions
20 lbs x 15
17.5 lbs x 15 x 2

E-Z Bar Curls
65 lbs x 15 x 3

Flex Machine Dips
195 lbs x 25
210 lbs x 20 x 3 (as seen in the video below, I like performing this movement facing-in to better simulate an actual dip movement)

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