Week 1 Day 5 Building the Pipes!

As part of my efforts to move my bench press upwards I want to hopefully build my triceps and bring my biceps along for the ride. I've neglected biceps for awhile and triceps was mainly a steady diet of the same type of training. I've followed this arm program in the past faithfully for 6 months straight and it added 1/2 to my arms. That was after not increasing my arm size for a longggg fucking time so for me it worked. The program was written out in a ebook by coach Charles Poliquin titled Arm Size and Strength the Ultimate Guide. The neat thing about this ebook is all the exercises he prescribes are linked in the book to a youtube video. He uses old school methods along with a few twists to get results. Well worth the money...find it on amazon.
Arm-Size-Strength-Ultimate-Guide-ebook
I did this workout last Thursday and had arm soreness for a few days just doing three sets. Today I increased it to the programmed 4 sets. This is plenty of work for them and mine were torched at the end.
This is a triset workout for both biceps and triceps. This triset is done by doing three different bicep exercises in a row with 10 secs of rest in between. The 10 secs is given to help with some neural recovery, but by the end of the set every muscle fiber is roasted.
A1 Standing EZ Curls Narrow Reverse Grip 6-8 reps 10 secs rest
A2 Standing EZ Curls Medium Reverse Grip 10-12 reps 10 secs rest
A3 Standing DB Hammer Curls 20-25 reps 120 secs rest repeat A1-A3 for 3 to 4 sets
B1 Lying DB Presses Pronated Grip (palms facing away from you) 6-8 reps rest 10 secs
B2 Lying DB Presses Neutral Grip 10-12 reps 10 secs rest
B3 Standing Tricep Rope Pressdowns 20 -25 reps 120 mins repeat B1-3 for 3 to 4 sets.

The reverse grip work targets mainly the brachialis muscle which is the one that lies underneath the bicep and most people neglect. Expect severe soreness the next day and he also prescribes a killer tempo which is a 4 second eccentric for each rep.....like that happens for each one. Expect the weight to decrease also after each set. Have fun if you try it and no complaining. Do yourself a favour and buy the ebook.
K so one day of rest tomorrow and then this shit storm starts all over again on Saturday with more weight. I'll be cutting back to probably once a week for posts now that I have gone thru the entire program.
It's all about the arm's gym rats :).