Body And Fitness Blog

Friday - biceps and triceps

Biceps

I’m struggling with biceps at the moment, I seem to be stuck on a weight that I can’t seem to get past - 30kg on the cable curl. Today was no exception, I did the weight, but it didn’t feel easy and I’m reticent about increasing it next week, though I probably will by 2.5kg. For cable curls I did a couple of warmup sets, then went straight into three working sets:

• 10kg x 12 reps (warmup)
• 20kg x 12 reps (warmup)
• 30kg x 10 reps
• 30kg x 10 reps
• 30kg x 10 reps

After cable curls, I went onto hammer curls which I really enjoy. My aim was to do three sets, but I actually ended up doing four, two of which were slightly heavier in an effort to increase the strength.

• 12kg x 8 reps
• 14kg x 6 reps
• 12kg x 7 reps
• 14kg x 6 reps

Triceps

My first exercise for triceps is dips, which I do by balancing myself between two flat benches, and to make it a bit harder, I balance a dumbbell between my legs. If I were at a proper bodybuilding gym I would use a dipping machine / bench and a dipping belt to add extra weight.

• 10kg + bodyweight x 12 reps
• 10kg + bodyweight x 12 reps
• 10kg + bodyweight x 12 reps

After dips I moved onto cable pushdowns, which similarly to biceps, I’m on the same weight which I seem to have built up a bit of a block on. I’ve been on this weight for a long time and not been able to get past it. Today was no exception, I couldn’t even push out ten reps on any of my sets:

• 30kg x 7 reps
• 30kg x 8 reps
• 30kg x 7 reps

That was it for my triceps, overall an ok workout. I may have joined a new gym by my next arm workout, if so I’ll shake up my tricep routine a little.