Arm Farm Friday Special Ep.02

We welcome you back for Round 2!

We got some quality feedback from Round 1 with how much of a nasty pump the tempo drop-sets gave.

In Round 2, it's going to get worse.

We're looking to introduce some Mechanical Drop-sets for the Biceps and standard Tri-set for the Triceps.One thing you'll note from an education standpoint is the varying positions of flexion.Positions of flexion are pieced together with the strength curve overload to make up your Resistance Profile.

By having the shoulder joint in different positions while we train the Biceps, we can stress tissues in different ways. From a Hypertrophy, stability and 'joint health' perspective it can be an important tool to consider when designing your programs. Which you'll notice within this workout.

Arm Farm Ep.02

We've hyperlinked a video for each of the movements for you too. Click on the exercises to see a video from our YouTube.

 

Movement Prep;

Half Kneeling Kettlebell Windmill - 2 sets of 10-12 reps

Big Movements;

A: Eccentric Chin Ups - 3 sets of 3 reps (8 seconds on the way down)

 

4 Rounds with 60 sec rest between exercises 
B1: Incline Dumbbell Curl -  6-8 reps 
B2: Chest Dips - 6-8 reps 
Tuck your knees into your chest and keep a forward lean on these the whole time.

Pump Chaser;

3 Rounds with no rest between exercises. Take 90 sec rest at the end of the round before starting again.
C1: Spider Curl - 6-8 reps (2 second pause at the top)
C2: Seated Dumbbell Curl - 4-6 reps 
C3: Incline Dumbbell Curl - 4-6 reps (5 second lowering on the way down)

Video example

3 Rounds with no rest between exercises. Take 90 sec rest at the end of the round before starting again.
D1: Standing Triceps Extension With Long Ropes - 6-8 reps (2 second pause at the bottom)
D2: Dumbbell Floor Press - 4-6 reps 
D3: Decline Dumbbell Triceps Extension - 4-6 reps (5 second lowering on the way down)

Video example

Finisher;

Chin Up Iso Hold - 1 set of holding for as long as possible.