Today I worked arms with my friend, Brenda Mikalajunas. Brenda is an outstanding drug-free figure competitor and sometimes puts me to shame with the weights she uses for biceps.
Here’s a quick glance at our workout:
Seated overhead DB tricep extensions 5 sets 15-20 reps
Tricep pressdownss 4 sets 12-15 reps
Seated DB Curls 5 sets 9-12 reps
EZ bar curls 4 sets 10-12 reps.
The tricep tendon on my left arm is really sore and it took a while to get warmed up, but once I did I got a great pump. On the pressdowns I like to be very smooth and deliberate with the movement and flex the triceps hard at the bottom position. The biceps workout went well, too. I try to avoid any swinging or gaining momentum with the weights. I always pause and consciously flex my biceps at the fully contracted position. What a fantastic pump!!!