DAY 5. DB ARMS & ACCESSORIES

TRICEPS & BICEPS

  • Increase weight every set

    1. Pick a starting weight for the first set of 12

    2. Then increase for the next set of 10

    3. Increase again for the final et of 8

    4. If you cant hit the target reps, lower weight next workout.

    Focus on progressive overload each session.

    1. Pick a weight that you can do 8 reps of

    2. Then push for 10 reps

    3. Then push for 12 reps, once you hit 12 up the weight.

    4. Repeat

    5. If you cant do 8 reps, lower the weight until you can.

  • Warm up each target muscle before every session

    1. 12 reps @50% effort (If your working set is 20kg, warm up with 10kg)

    2. 8 reps @60% effort (If your working set is 20kg, warm up with 12kg)

    3. 4 reps @70% effort (If your working set is 20kg, warm up with 14kg)

  • DB = dumbbell

    SA = single arm

    SL = single leg

    ISO = isolated

    drop set = finisher set immediately after working set at a lighter weight

    partial reps = 1/3 - 2/3 of full range of motion

    superset = 2 exercise performed together, one after the other

EXERCISE 1.
OH DB Tricep Extension

SETS: 4 + drop set (-30%)

REPS: On lowering, keep elbows in, naturally going up
Set 1. 15 reps / Set 2. 12-15 reps / Set 3. 8-12 reps / Set 4. 8-12 reps + drop set aiming for 8+ more reps

REST: 90 seconds between sets

ALTERNATIVE EXERCISE:
Diamond Push ups

EXERCISE 2.
Incline DB Skull Crushers

SETS: 3 + negatives

REPS: Negatives = slowly lower, bring to chest, push back up
Set 1. 10-12 reps / Set 2. 10-12 reps / Set 3. 12-15 reps + 5 negatives

REST: 120 seconds between sets

ALTERNATIVE EXERCISE:
Flat DB Skull Crushers

EXERCISE 3.
(SUPERSET)
BW Parallel Dips

SETS: 3

REPS: AMRAP (as many reps as possible)

REST: 20 seconds between sets

ALTERNATIVE EXERCISE:
Bench Dips

EXERCISE 4.
(SUPERSET)
DB Tricep Kick-backs

SETS: 3

REPS: 12-15

REST: 60 seconds between sets

ALTERNATIVE EXERCISE:
SA Tricep Extension

EXERCISE 5.
SA DB Preacher Curl

SETS: 3

REPS: 2 heavy sets, 1 back off set
Set 1. 8-12 reps / Set 2. 8-12 reps / Set 3. 15-20 reps

REST: 30 seconds between sets

ALTERNATIVE EXERCISE:
Incline DB Bicep Curls

EXERCISE 6.
Standing Alternating DB Bicep Curl

SETS: 2

REPS: 2 max efforts
Set 1. 14-18 reps / Set 2. 14-18 reps (7-9/arm)

REST: 120 seconds between sets

ALTERNATIVE EXERCISE:
Standing DB Hammer Curls

EXERCISE 7.
Up, Twist & Resist

SETS: 3

REPS: 3 second lowering phase
Set 1. 10-12 reps / Set 2. 10-12 reps / Set 3. 10-12 reps

REST: 90 seconds between sets

ALTERNATIVE EXERCISE:
Seated DB Curls