RUSS HOWE PTI arm workout

All Guns Blazing


Russ Howe PTI

“I wrote this one for the April issue of ‘PT Today’ magazine. This workout will supply your biceps & triceps with a HUGE amount of time under tension, creating lots of metabolic stress.

Load up your guns, and blast your way through it!”


1) MILE-AWAY PUSHDOWN x10/20 (DOUBLE DROPSET)
(4 rounds)
(45 sec rest)
*** Pushdowns are great for hitting the long head of the triceps, but standing further away creates an even better muscle contraction as it forces you to drive the arms down and back behind the body, working the muscle to it’s fullest extent! Get x10 heavy reps followed by x20 lighter reps for one round.

2) THICK BAR CURL x5/15 (TEMPO METHOD)
(4 rounds)
(45 sec rest)
*** The first x5 reps should be performed with a slow & controlled tempo (5 seconds up & 5 seconds down), then work through x15 reps at regular tempo. This will light a fire in your sleeves!

3) STRETCH SKULLCRUSHERS x15
(4 rounds)
(45 sec rest)
*** Normal skullcrushers are a good exercise, but these are even better! By letting your elbows drop a little further at the bottom of the rep you’ll create a tremendous stretch in the triceps long head. You’ll never want to return to doing these the old way.

4) SPIDER CURL x10
(4 rounds)
(45 sec rest)
*** Each time you lift the bar try to squeeze your biceps hard at the top of the rep – then KEEP SQUEEZING on the way down. This is where the gains are made. Every rep should have a 4 second negative phase (lowering phase).

5) OVERHEAD CABLE EXTENSION x25 (CLUSTER METHOD)
(2 rounds)
(60 sec rest)
*** A cluster set for 25 reps is has 5 reps then a 5 second pause at the start position, then another 5 reps and another 5 second pause, and so on until you get to 25. Watch the video if you’d like a demonstration. Good luck straightening those arms later!


CLICK TO TWEET:

Workout Complete!

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