I combined two arm workouts for this overview. In both sessions, I started with bench press. The first workout included warm-up sets with 295 lbs, followed by three sets of three reps at 315 lbs. The second workout, done solo and later at night, involved a more conservative approach. I worked up to 295 lbs for three sets of three, focusing on lift-off technique and energy conservation.
Bench press warm-up set.
I prefer to complete major compound movements before moving on to accessory exercises. For biceps, I typically begin with preacher curls, either with an EZ bar or a machine. This warms up the muscles and joints, and activates the biceps, which I’ve found helpful for barbell curls. I perform four to five sets of preacher curls, focusing on muscle activation rather than pre-fatigue.
Preacher curls with an EZ bar.
My primary bicep exercise is EZ bar curls. I perform three sets of four to six reps, prioritizing controlled movement and eccentric contractions over increasing weight. The EZ bar is more comfortable for my wrists than a straight bar. While this grip engages the brachialis and brachioradialis muscles, I compensate by focusing on supination during subsequent curling exercises. One area for improvement is maintaining proper elbow position, avoiding excessive shoulder flexion during curls.
EZ bar curls focusing on controlled movement.
Following EZ bar curls, I incorporate incline dumbbell curls. I typically perform these with both arms simultaneously, but occasionally alternate sides. While alternating allows for a better groove, it also doubles the set duration and potentially reduces metabolic stress. The key with incline dumbbell curls is to keep the elbows back and shoulders extended, maximizing the stretch on the long head of the biceps.
Incline dumbbell curls to target the long head of the biceps.
Another long head bicep exercise I utilize is Bayesian cable curls. These provide a constant tension curve throughout the range of motion, unlike barbell curls where tension peaks at 90 degrees of elbow flexion. I prefer lighter weights for Bayesian cable curls, typically three sets of twelve to fifteen reps, to maintain proper form and avoid excessive cheating.
Bayesian cable curls for constant tension.
Moving on to triceps, after the initial bench press, I perform tricep press downs with a straight bar. This is my primary heavy isolation movement for triceps, performed with six to eight reps using the full stack. The focus here is on maintaining a stable elbow position. A key difference between skull crushers and press downs is shoulder position. In press downs, the flexed shoulder position stretches the long head of the tricep, allowing for stronger elbow extension.
Tricep press downs with a straight bar.
Overhead tricep exercises like rope extensions and skull crushers emphasize the long head of the triceps more than exercises like dips or press downs where the shoulders are not flexed. I finish the workout with ab exercises, incorporating crunches two to three times a week. Currently, my physique update shows a weight of 166 pounds.
