Bicep And Tricep Workout Friday 1st May 2009
My second bicep and tricep workout in my new gym was also my last workout of my current training period. I’ve split my training up into eight week periods, during which I supplement with creatine monohydrate, followed by one week where I don’t do any weight training and I come “off” creatine. So next week will be a week off from weights, though I will continue to do some CV work, no doubt mainly interval training.
Biceps
Did a quick warmup set of barbell curls using the 25kg barbell, then went into my working sets, my aim was to do three sets of 9 reps, thus increasing slightly on last week’s working sets.
- 32kg x 9 reps
- 32kg x 9 reps
- 32kg x 7 reps
Unfortunately I didn’t manage three sets of nine reps, but two sets of nine is an improvement. Next exercise was the reverse grip cable curl which is similar to the reverse grip barbell curl. This is supposed to work the forearms as well as the biceps, and it works the biceps in a different way to regular curls. My aim was to do three sets of ten reps.
- 30kg x 10 reps
- 30kg x 10 reps
- 30kg x 10 reps
That was it for biceps, next time I do reverse grip, I will aim to do three sets of twelve reps before moving up to the next weight.
Triceps
The first exercise for triceps was the cable pushdowns, I’ve taken to using a bent, v-shaped grip rather than a straight bar, holding it so that the outside knuckles on my hand are lower than the inside knuckles. I find this much more comfortable than the straight bar.
- 30kg x 10 reps
- 30kg x 10 reps
- 30kg x 10 reps
Last exercise for my triceps today was the tricep pushdown machine which replicates tricep dips. I quite like this machine, though I’m not sure if the weights are correct.
- 55kg x 10 reps
- 55kg x 10 reps
- 55kg x 10 reps
That was it for my triceps, all in all a good arm workout and nice to get this period over with, looking forward to a week off from the gym next week!
10 Responses to “Bicep And Tricep Workout Friday 1st May 2009”
May 1st, 2009 saat: 1:42 pm
You might find that you will get better results from training triceps and chest seperately. They are both “push” exercises and both muscles use the other when working out. If you start with chest, your triceps could be pretty burnt by the time you get to them- leaving you with a less then ideal workout.
Just a thought.
Best of luck!
May 1st, 2009 saat: 1:55 pm
Hey Tyler
Thanks for that, wise words :-)
I fear you may have misread the article - I trained biceps and triceps together today, opposing muscles. I trained my chest on Tuesday. I used to train chest and triceps together but have since stopped doing so for exactly that reason!
May 1st, 2009 saat: 3:34 pm
Wow! My mistake. Sorry about that!
Training Bis and Tris together is the way to go. Terrific arm explosion.
May 1st, 2009 saat: 3:46 pm
No worries dude! I like doing bis and tris together, though I do feel a bit vain leaving a whole training day for just my arms…! I did legs yesterday, squats + leg press + hamstring curls - can’t walk properly today, but I know my arms won’t be THAT sore tomorrow :-)
May 2nd, 2009 saat: 2:11 am
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