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Get Stronger Arms - Biceps & Triceps Training (Push/Pull/Legs)

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Published on 04/14/20 / In Other

Training Programmes - https://mikethurston.co.uk/

» Website: http://www.mikethurston.co.uk/

Biceps & Triceps Routine:

A1 - Weighted Dips (Reps 5-6, Tempo - 20X1)
A2 - EZ Bar Preacher Curls (Reps - 5-6, Tempo - 3011)

5-6 Sets, 2 minute rest

B1 - Flat EZ Bar Skull Crushers (Reps 6-7, Tempo - 20X1)
B2 - Seated DB Supinated Curls + Eccentric Twist (Reps - 7-8, Tempo - 3110)

4-5 Sets, 2 minute rest

C1 - Overhead Tricep Rope Extension (Reps - 9-11, Tempo - 2010)
C2 - Lying Cable Bicep Curl (Reps - 9-11, Tempo - 2010)

3-4 Sets, 90 second rest

*X = Explode

Example of 2010 tempo:

2 second negative (eccentric phase)
0 second rest in lengthened position
1 second concentric
0 second holding contraction in shortened position

(Even though it says 0 second holding the contraction I will still always try to squeeze it. Just not for a whole second.)

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