Biceps, Triceps and Press Training (31 July 2015)

Posted on 01 Aug 2015 11:02

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High volume rest-paused bicep training followed by triceps and press work.

I am fulfilling the inner bodybuilder in me with these filler workouts… I cannot wait for Monday's heavy deadlifts!

Barbell Curls:
20.0 kgs 44 lbs x 12 + 5 = 17 RP
22.5 kgs 50 lbs x 12 + 5 = 17 RP
25.0 kgs 55 lbs x 10 + 5 = 15 RP
27.5 kgs 59 lbs x 10 + 4 = 14 RP
30.0 kgs 66 lbs x 8 + 3 = 11 RP
Volume = 74 reps
I managed to add 3 reps to the total from last week. I am trying my best to keep my elbows in the right spot and using FULL range of motion. I'm not talking Kali Muscle type "full" range of motion but ACTUAL full ROM.

Preacher Curls:
5 kgs 11 lbs x 15 + 6 = 21 RP
5 kgs 11 lbs x 15 + 7 = 22 RP
7.5 kgs 16 lbs x 10 + 4 = 14 RP
10 kgs 22 lbs x 4 + 2 = 6 RP
10 kgs 22 lbs x 3 + 2 = 5 RP
Volume = 68 reps

Hammer Grip Pull-ups:
BW x 5 x 3
Volume = 15 reps

Band Tricep Extensions:
#1 x 120 reps @ 5:00 minutes
#2 x 25 reps
Volume = 145 reps

Lying EZ Bar Tricep Extensions:
20 kgs 44 lbs x 15 + 4 = 19 RP
20 kgs 44 lbs x 12 + 4 = 16 RP
25 kgs 55 lbs x 11 + 2 = 13 RP
30 kgs 66 lbs x 9 + 1 = 10 RP
35 kgs 77 lbs x 4 + 1 = 5 RP
Volume = 62 reps

Dips:
BW x 10 x 2
Volume = 20 reps

Flat Dumbbell Press:
15 kgs 33 lbs x 20
15 kgs 33 lbs x 15
15 kgs 33 lbs x 12
Volume = 47 reps

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