Thursday - Triceps, Biceps, Abs, Calves
(Week 2, Gamma Bomb - Free Weights/Cables Only)Exercises
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• Single Handle Pushdowns
Stand upright with a slight bend in your knees and core engaged. Attach a handle to a high pulley on a cable machine. Grasp the handle with one hand, keeping your elbow close to your side. Push the handle downward by extending your arm fully, focusing on squeezing the triceps. Keep your elbow stationary and avoid using momentum. Slowly return to the starting position with control. Repeat for the desired reps and switch arms if performing unilaterally. Maintain proper posture throughout to prevent shoulder strain.
Prescribed Sets:
This is the same as last week, but I want you to do an extra set to add volume. Drive the weight straight down and come just short of lockout to create massive tension on your tris. Do several warm ups so your tris are firing, and elbows thor oughly warmed up. Now knock out 4 sets of 10 with 60 sec ond breaks. Pro Tip: The medial and lateral heads of the tri ceps more active when your elbows are pinned against your sides during a pushdown.
Working Sets:
4
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• Dips
Lower and raise your body using parallel bars to work the triceps and chest.
Prescribed Sets:
If you don’t have a machine you can always do old school dips between benches. Do 3 sets of 10 again with 60 second breaks. Don’t lock these all the way out either.
Working Sets:
3
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• Incline Skull Crushers
To perform incline skull crushers, begin by setting an adjustable bench to a 30-45 degree incline. Lie back on the bench with a dumbbell in each hand, arms extended straight above your chest. Keep your elbows close to your head and lower the dumbbells towards your forehead by bending your elbows. Ensure that your upper arms remain stationary throughout the movement. Once the dumbbells are just above your forehead, press them back up to the starting position by extending your elbows. Focus on controlling the weight throughout the movement and avoid arching your back. Keep your core engaged to maintain stability.
Prescribed Sets:
This is simply lying extensions, but you are doing them on an incline bench. This allows you to stretch your triceps much better then lying flat. Do 3 sets of 10 here. Do not lock these out either. In fact, after the last rep on your final set, hold the stretch position for 30 seconds.
Working Sets:
3
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• Cross Body Hammer Curls
Stand upright with a dumbbell in each hand, palms facing your torso (neutral grip). Keep your elbows close to your sides and curl the dumbbells across your body towards the opposite shoulder, maintaining a neutral grip throughout the movement. Focus on squeezing the biceps and forearms at the top of the curl. Lower the weights in a controlled manner back to the starting position. Keep your torso stable and avoid swinging or using momentum. This exercise emphasizes the brachialis and brachioradialis muscles, providing a unique angle for bicep development.
Prescribed Sets:
Do 4 sets of 10 here squeezing as hard as you can. Keep rest breaks to 60 seconds on these. Pro Tip: Using a neutral grip lessens biceps in volvement, but increases brachialis and brachioradialis work.
Working Sets:
4
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• barbell curl
standing barbell curl
Prescribed Sets:
On these I want you to do 3 sets of 8 with 90 second breaks. Use a slow 3 second eccentric when lowering the bar.
Working Sets:
3
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• Seated Incline Dumbbell Curl
To perform the seated incline dumbbell curl, begin by adjusting an incline bench to a 45-degree angle. Sit back on the bench with your back firmly against it and your feet flat on the floor. Hold a dumbbell in each hand with your arms fully extended down at your sides, palms facing forward. Engage your core and maintain a neutral spine. As you exhale, curl the dumbbells upward by bending your elbows while keeping your upper arms stationary. Focus on contracting your biceps at the top of the movement. Pause briefly at the top, then slowly lower the dumbbells back to the starting position while inhaling. Ensure that your elbows remain close to your body throughout the movement to maximize bicep engagement and maintain proper form.
Prescribed Sets:
Do 3 sets of 10 here but take 90 seconds in between sets. Also af ter each set stretch your biceps out. Place your hand against a pole or machine with palms facing down and apply pressure to stretch the muscle. Hold each stretch for 15 seconds.
Working Sets:
3
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• Rope Crunches
To perform rope crunches, attach a rope handle to a high pulley station. Kneel down facing the machine, grasp the ends of the rope with both hands, and position your hands near your forehead. Keep your hips stationary and engage your core to curl your torso downward, bringing your elbows toward your thighs. Exhale as you crunch down, then slowly return to the starting position while inhaling. Maintain a controlled movement, avoiding using momentum or pulling with your arms. Keep your neck in a neutral position throughout the movement.
Prescribed Sets:
Do 4 sets to failure here.
Working Sets:
4
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• Single-Leg Calf Raise
To perform a single-leg calf raise, start by standing upright on one leg with your other leg lifted slightly off the ground. Ensure your weight is distributed evenly over the standing foot. Slowly raise your heel off the ground, lifting your body upward by pushing through the ball of your foot. Hold the top position for a moment, then lower your heel back down to the ground. Keep your core engaged and maintain balance throughout the movement. Repeat for the desired number of repetitions before switching to the other leg.
Prescribed Sets:
Simply do 3 sets of 15 here after you are very warmed up. Tack on 5 partials on each set after your 15. Get a nice deep stretch on all reps.
Working Sets:
3