Exercise 1: Single Arm DB Preacher Curl (Tricep/upper arm should be pulled back into the pad creating a great deal of support so that the only thing moving is the lower arm)
2 Warm up sets
Set 1: 6-10 reps (3 second eccentric and 1 second contraction at the top)
Set 2: 8-12 reps w/same tempo
Set 3: 10 reps straight into a double drop set. Shoot for 10 reps drop weight and then perform another 10 reps, drop again for the final 10 reps.
Exercise 2: Single Arm Hammer Curls (Best to lean over slightly to one side while doing these to get better alignment so that wrist/forearm/ and bicep are all in a straight line)
1 Warm up set
Set 1: 8-12 reps (2 second eccentric, and 1 second contraction)
Set 2: 12-15 reps w/same tempo
Set 3: 30 reps w/same tempo
Exercise 3: EZ Bar Cable Curls (Take 1-2 steps away from cable stack so that tension is on the biceps throughout the movement)
Set 1: 10-15 reps (2 second contraction and 3 second eccentric)
Set 2: 25 reps w/same tempo
Exercise 4: Single Arm tricep pushdown (I recommend using a cuff so holding on to the weight isn’t the limiting factor)
1 Warm up set
Set 1: 8-12 reps (2 second contraction and 3 second eccentric)
Set 2: 8-12 reps w/same tempo
Set 3: AMRAP (As many reps as possible each arm)
Exercise 4: Tricep Dip Machine
2 Warm up sets
Set 1: 10-15 reps (3 second eccentric and 1 second contraction at the top)
Set 2: 20 reps w/same tempo, on last rep 10 partials in the stretched position.
Designed by: Andrew Elam, MS
