Tag Archive for: triceps

Jungle Gym Bicep/Tricep Blasters!

Bored of your gym routine? Arms stop growing? Try the 10in30

Jungle Gym Bicep and Tricep Blasters!

Build big bad biceps and trump truly tremendous triceps! Take a break from dumbbells, leave the barbell at the gym, forget cables and curl machines. You’re going to use something that weighs WAY MORE:

YOUR BIG OLE SELF!

You’ll be using your own bodyweight to blast the heck out of your upper arms and get a pump like no other. That’s because you’ll do dropsets of both bicep curls and tricep extensions with more weight than you normally curl and press with your triceps. How are you going to do that, you ask?

Your lats are going to help out a bit in order to allow your biceps and triceps to lift more weight, namely YOUR bodyweight. That’s right, the lats will assist both the biceps during curls and the triceps during extensions. In fact, you will see some swelling on your lats as well.

So get yourself a Jungle Gym suspension system and do THIS:

So that you don’t have to lower the handles for triceps after you do curls like I did, (tri’s are stronger than bi’s) just keep the handles at the same height for both sets but be sure to start really low so that your triceps get a damn good workout in the first few sets. It might be too hard for your bicep curls, so use more of a rowing motion, putting your back into it and bringing your elbows back behind you a bit. Don’t row too much, only as much as you need to finish your 6 reps. Cool?

“So how many reps? How many sets? Alternating? Back to back? What will I do???”

HERE’S WHAT YOU’LL DO, BIFF!

If you are already a premium member, simply go to the premium Workout of the Week 666 page. If you haven’t chosen your user name, check your email for the 10in30 Welcome message with the subscribers only link to choose a username. Once you choose your username, you’ll have access to 10in30 Premium like this workout, charts, and the member forum where you can ask questions and connect with others doing the same workouts.

Why do I recommend the Jungle Gym vs the TRX suspensions system? Because it costs only $50 compared to $100 or more. See THIS PAGE for my writeup on the many exercises you can do with it.

/1 Comment/by

CHEST & ARMS BOMB!

deltoids "rotator cuff"

Today, was Chest and Arms, with a hint of Rear Delts and Rotator Cuffs as pictured above. Have I mentioned that it’s a good idea to do some opposite sets when you’re targeting a specific body part? For example, today was Chest, but to be well balanced and not start looking all lopsided with the chest curling in, I did some light upper back and delt work. Not to mention; I don’t want a shoulder injury from too much pressing like I had before.

This is also beneficial to the targeted body part itself. Apparently, the chest will get a bigger pump and will therefore perform better when you complement it with some back work. You can easily see that on the upper arms if you’re doing my GAIN 10lbs Friday Arms workout where you follow an intense shoulder workout with super drop sets of biceps, then immediately go to triceps.

Don’t believe me? Ask Arnold. Go ahead call him.

Here’s my workout for today:

INCLINE BENCH: X3
COMPLIMENTED WITH LIGHT WEIGHT BENT-OVER REAR DELT EXTENSIONS

INCLINE HAMMER PRESS: X4
COMPLIMENTED WITH BODY ROWS ON HORIZONTAL BAR

STRAIGHT HAMMER PRESS: X4
MORE BODY ROWS/DELT EXTENSIONS

ROTATOR CUFF EXTENSIONS, SIDES: X2
ROTATOR CUFF EXTENSIONS, TOP: X2

BAR BICEP CURLS WITH BOMBER:
SUPERSET: UNILAT CABLE CURLS 16 REPS. X3

TRICEP PRESS DOWNS V-BAR WITH BOMBER
SUPERSET: UNILAT CABLE PRESS DOWNS WITH BOMBER X2

REVERSE-GRIP BICEP CURLS WITH EZ BAR. NO BOMBER. “TWENTY-ONES”: 7, 7, 7!

FOREARM CURLS BEHIND THE BACK
FOREARM REVERSE CURLS ON PREACHER
FOREARM CURLS FRONT OF BODY

biceps bomber

I love the Bicep Bomber for really isolating the biceps. It also works great for the tri’s during press downs, both unilateral and bilateral because it makes sure your upper arms are not rotating at the shoulder. Be sure to adjust the height so your elbows are a little below the bottom edge of the Blaster, and press it to your body when curling or doing tricep-press downs.

I had a few guys ask me about it at the gym and one dude tried it, and really dug it. At $29, it’s an inexpensive new gadget to get you excited for arms day again.

THEMS Rotator Cuff Extensions are fucking-fantastic for making your rear delts explode!

deltoids "rotator cuff"

You do them enough and you’ll quickly see that little bump behind your shoulder that you hadn’t noticed before. Gives your shoulders a much more massive appearance since there’s an additional muscle taking care of the rear shoulders. Since the delts and especially the rotator cuffs are pretty fragile, be sure to use light weight, high reps. I did 12 reps each set.

ALSO, don’t forget to vary your grip on barbell curls. The additional cable curls will help you out with that, but it’s still good to do 1 set of straight barbell curls, 1 set of wide grip, and one of narrow or EZ bar.

____ SEE YA AT THE GYM _____

/by
,

Shoulders, Biceps, Triceps!

Yesterday, was the first day of working out since I got what appeared to be another flu. Maybe it wasn’t the flu since I got over it in less than a week. Either way, I didn’t do much besides Deep Pushups and a few sets of pullups here and there. No visit to the gym since Friday (one week ago).

I went with my comfort food: Shoulders/Arms. Need inspiration, do ya? Let me know if this is enough of a workout, yes?

Shoulders:
shrugs/shoulder press
seated arnold press+standing DB press

Arms:
Barbell curls: wide, narrow, norm,
Rope curls
Tricep vbar pshdns
Standing Tricep extensions
Rope tricep pushdowns
Handle, overhead extensions
Skull Crushers (back of the head)
Incline bench hammer-twist curls
Seated noBackrest, hammer-twist curls

Most were back to back super sets or tri-sets. I like to do 2-3 sets of Biceps back to back, while lowering the weight to max-out 3 times. Then, immediately move on to Triceps and do the same; 2-3 sets back to back, before going back to the Shoulders Shrugs/Military Press Superset.

Hardly any rest except for walking to get a drink of water after around 4-5 sets. Again, sweating like a  ______! Who needs cardio?! (I’m open to suggestions on what to put in the blank since I say this so often) Go ahead and ask if any of the above exercises are not clear.

CHEERS AND GOOD LUCKS!

______________****_______________

/by

Blast them arms! {Biceps, wrist curls, triceps blaster}

Today, I did the Arms portion of Shoulder/Arms day. I refrained from shoulders because my neck muscle seems to be pulled. So, only the biceps and triceps for me today. Did the whole Superset and finished with my favorite ab exercise; Hanging Leg Raises from the Abs workout. Pretty quick workout, but the arms got a slammin!

Note: if you feel like you didn’t get much of a workout, you probably didn’t use enough weight to max out at the indicated reps. You probably could have done 10 but stopped at 6-8 and moved on to the next one which might have not been enough either. I’ll admit I sort of did that on some myself. So, after it was over, I added the forearm exercises, Wrist Curls and Reverse Wrist Curls. After 2 sets of each, I did a set of seated concentration curls with super slow return (negatives).

For bigger upper arms, be sure to use heavy enough weight so that you barely make it to 6! And then, cheat for a couple of reps using momentum. Be sure to vary your grip on the Barbell Curls as indicated in the Arms workout. Standard, Wide, Narrow. This will give width to your biceps. combine that with proper form on the triceps exercises and you’ll have bigger arms in no time. And to make sure your biceps are being properly isolated, use that BICEPS BLASTER I raved about.

/by

Sat, Nov 13, Great workout in Vegas!

I’m in Vegas, baby! Had a fantastic, super-hard, long, complete workout in the Trump Towers’ gym. Badass gym they have! Have you seen those “Technogym” machines? I read about them a while back and this is the second time I got to use them. They are really cool treadmills, bikes, and eliptical machines that have a computer touch-screen monitor on them. You can watch full tv and control everything from there. They do all kinds of other things like remember your stats, programs, etc. but I just used the eliptical for 10 minutes of HIIT.

Before the the cardio, I did a badass circuit of:

  • Seated bench press
  • Dumbbell curls drop-sets of 3 + hammers and reverse curls (palms down to work the forearms)
  • Low dip pushups with feet up on bosu ball
  • Tricep pushdowns narrow v-bar
  • Tricep overhead extensions singular dumbbell
  • Dumbell raises to arm pits trifecta with arm curls and lighter hammers
  • Tricep straight bar pushdowns with 1 second hold at bottom
  • pushups. flat on floor
  • Seated bent over dumbbell lateral raises (strengthens rear delts to counter the heavy chest workout)
  • Cable rotator cuff  extensions – sides (again, must reinforce the rear delts when working out chest)
  • Cable rotator cuff extensions – top

This was followed by the eliptical workout: 10 minutes on the interval setting

I immediately drank a 25g protein Muscle Milk. Chocolate, thank you very much. Plus a complimentary green apple for the simple carbs and vitamin C hit. Felt like a million bucks by the time I finished my shake and got half way through my apple.

Lunch was freaking great as well. Angus cheeseburger with fries (I’m on vacation!) from the Neiman Marcus cafe in the mall. I walked around a hell of a lot so I’m pretty sure I burned more calories than I consumed here in Vegas. Especially since my only other meal was dinner at 11:30 pm. Yes, I ate terribly as far as multiple meals go. At least, my late night supper consisted of a New York steak and 2 eggs.

IS THAT ENOUGH PROTEIN FOR YOU?!

_____

/by