Body And Fitness Blog

Wednesday - biceps and triceps

Biceps

I started off with my biceps this morning, my first exercise was bicep cable curls which I really enjoy. I decided that I would do a couple of drop sets today to get a bit more work done, here’s the weights and reps:

First drop set

• 30kg x 9 reps
• 25kg x 4 reps
• 20kg x 4 reps

Second drop set

• 30kg x 8 reps
• 25kg x 3 reps
• 20kg x 3 reps

My second exercise for my biceps routine was hammer curls, again I decided to go for a couple of drop sets, but only stepping down the one time rather than twice. This was only because I was feeling tired after my cable curls, and yesterday’s harder than usual back workout (which ruined my biceps).

First drop set

• 14kg x 6 reps
• 10kg x 4 reps

Second drop set

• 14kg x 5 reps
• 10kg x 4 reps

I finished off with a set of concentration curls, only 10kg dumbbells for 10 reps each side. That was it for biceps.

Triceps

My first exercise for triceps is tricep dips, which I find to be a really good compound exercise for building tricep strength. I generally use a dumbbell on my lap to increase the weight, would prefer to use a disc by my gym doesn’t have any free weights other than dumbbells.

• Bodyweight x 12 reps (warmup)
• Bodyweight + 24kg x 10 reps
• Bodyweight + 10kg x 12 reps
• Bodyweight + 10kg x 12 reps

I would have liked to have done three sets with the 24kg dumbbell, but it was very unstable on my lap and I nearly strained my groin dismounting. I should have asked one of the “fitness instructors” to give me a spot, but they would probably have frowned upon me for trying to do this extra weight on this exercise.

To finish off my tricep workout I did three sets of cable pushdowns, using the rope rather than a straight bar, to give the triceps a slightly different workout than usual (I usually use a straight bar). I tried to do this heavy duty style, but didn’t quite succeed as I wasn’t used to the exercise, but I did them slower than normal.

• 20kg x 8 reps
• 20kg x 7 reps
• 20kg x 9 reps (went a bit quicker on this set hence the extra reps)

To finish off my workout I did some abdominal exercises, actually I did these between my bicep and tricep exercises during my recovery periods, all in an effort to speed up my workout.

• 15 leg raises
• Plank for 45 seconds
• 95kg on the crunch machine for 20 reps