Cable Rope Push-Down: 2 Sets Of 50 Reps (Superset with Standing Cable Curl) Jeremy Dutra, Triceps,Workout,Arm Workout,Cable,Rope,Push-Down,Superset,Standing,Curl

Cable Rope Push-Down: 2 Sets Of 50 Reps (Superset with Standing Cable Curl) Jeremy Dutra, Triceps,Workout,Arm Workout,Cable,Rope,Push-Down,Superset,Standing,Curl

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Cable Rope Push-Down: 2 Sets Of 50 Reps
(Superset with Standing Cable Curl)

As soon as you finish your first set of curls, jump right into the rope push-downs and again, do as many as you can. No need to rush these—make sure your form is intact and be intentional with every rep.

"Remember: time under tension, control your eccentrics, and intensity," Dutra says. "It comes down to how far you're willing to push your mind."
Standing Cable Curl: 2 Sets Of 50 Reps (Superset with Cable Rope Push-Down)

Standing Cable Curl: 2 Sets Of 50 Reps (Superset with Cable Rope Push-Down)

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Standing Cable Curl: 2 Sets Of 50 Reps
(Superset with Cable Rope Push-Down)


 The finisher here is going to be 100 reps in 2 sets! Grab an EZ-bar for the biceps curls, and if you have Fat Gripz, throw those on, too! Do as many reps as you can in the first set, and whatever doesn't get done, you have to finish in the second set—try to get at least 50 reps the first time around! Choose your weight wisely.
Single-Arm Machine Preacher Curl: 3-4 Sets Of 8-10 Reps

Single-Arm Machine Preacher Curl: 3-4 Sets Of 8-10 Reps

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Single-Arm Machine Preacher Curl: 3-4 Sets Of 8-10 Reps
(Superset with Seated Machine Dip)


Superset number four is the machine preacher curl and the machine dip. Most people sit down at a preacher curl machine and perform the movement with both arms at the same time. Dutra shows you how to do the iso-lateral version and hit each arm separately.

Turn your body to your left so that you are facing perpendicular to the pad. Place your right arm on the pad and reach for the right handle. Complete a regular preacher curl, keeping your chest open and fully extending your arm. Dutra points to his working muscle with his left hand as he performs his working sets to help guide his brain and facilitate the mind-muscle connection. Repeat on the left side.

Another tip: Keep your palm open, rather than gripping the handle. When you take a full grip, your forearm is flexed and gets the brunt of the work rather than the biceps. As soon as the biceps starts to fail, you can self-spot if you need to.
Seated Machine Dip: 3-4 Sets Of 8-10 Reps Jeremy Dutra, Triceps,Workout,Arm Workout,Seated,Machine,Dip,Single,Preacher,Curl

Seated Machine Dip: 3-4 Sets Of 8-10 Reps Jeremy Dutra, Triceps,Workout,Arm Workout,Seated,Machine,Dip,Single,Preacher,Curl

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Seated Machine Dip: 3-4 Sets Of 8-10 Reps
(Superset with Single-Arm Machine Preacher Curl)

You'll notice that the handles will rotate on most dip machines, offering a wider or narrower grip option. The wider setting will activate more chest, while the narrow grip will blast your triceps mercilessly.

Keep your shoulders down, away from your ears, and push through your palms. You may feel that you need to go heavier on these, but if you slow the tempo, you'll be surprised at how much the intensity increases!
Triceps Bar Hammer Curl: 3-4 Sets Of 8-10 Reps Jeremy Dutra, Triceps,Workout,Arm Workout,Bar,Hammer,Curl,Grip,Bench,Press

Triceps Bar Hammer Curl: 3-4 Sets Of 8-10 Reps Jeremy Dutra, Triceps,Workout,Arm Workout,Bar,Hammer,Curl,Grip,Bench,Press

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Triceps Bar Hammer Curl: 3-4 Sets Of 8-10 Reps
(Superset with Triceps Bar Close-Grip Bench Press)

Your next superset is the hammer curl and close-grip bench press, both done with a triceps bar (also called a football bar). This really targets the long head of the biceps. Keep your elbows fixed at your sides as you curl, squeeze, and hold for a second at the top. No fewer than 10 reps here!

If your gym doesn't have one of these bars, you can perform a regular neutral-grip hammer curl with dumbbells.
Lying Dumbbell Triceps Extension: 3-4 Sets Of 8-10 Reps

Lying Dumbbell Triceps Extension: 3-4 Sets Of 8-10 Reps

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Lying Dumbbell Triceps Extension: 3-4 Sets Of 8-10 Reps
(Superset with Cable Straight-Bar Curl)


Lie back on a bench and start with the dumbbells directly overhead and your arms straight. Slowly lower your arms to about a 45-degree angle. Lower the dumbbells behind your head, hinging at the elbows. Keep your abs tight and the rest of your body rigid.

"If you're doing your workout while talking on your phone or having conversations, the intensity is not there," Dutra says. "You need to up that intensity if you want to break past plateaus. Welcome the pain—it's going to make you better."