Kirk Miller’s Hero Sessions – Day 31

Kirk Miller's Hero Sessions

Day 31

 

Today’s tip:

When performing seated dumbbell curls your arms should be fully extended at the bottom of the movement. If you’re training hard enough you’ll be struggling to hold the dumbbells!

 

Today’s Hero Session:

BICEPS & TRICEPS

 

Warm up 2-3 sets of Close Grip Bench Press s/s Standing Straight Bar Curls

Resting around 60-90 secs between warm up sets

 

SUPER SET ONE:

 

A1) Close Grip Bench 4 sets x 5 reps into

A2) Standing Straight Barbell Curls 4 x 5 reps

 

Rest 120 secs between super sets

Tempo 1:1:1

 

SUPER SET TWO:

 

B1) Straight Bar Pushdowns 4 x 10 reps into

B2) Seated Preacher Curls 4 x 10 reps

 

Rest 90 secs between super sets

Tempo 4:1:1

 

SUPER SET THREE:

 

C1) Lying E-Z bar skull crushers 4 x 15 reps into

C2) Seated D-Bell Curls (with a twist, both arms together) 4 x 15 reps

 

Rest 60 secs between super sets

Tempo 2:2:1

 

SUPER SET FOUR:

 

D1) D-Bell Tricep kickbacks (both arms together) 3 x 20 reps into

D2) D-Bell Hammer Curls  3 x 20 reps

 

Rest 30 secs between super sets

Tempo 1:1:1

 

Workout Notes:

 

  • TEMPO is the number of seconds it takes to lift the weight:

1st Number = Eccentric, 2nd Number = Concentric, 3rd Number = Isometric

  • All sets maximum intensity & as heavy as you can go for target rep range, if you don’t hit target rep range on any set drop the weight for the following set
  • Maintain good form at all times
  • Stick to EXACT rest periods

 

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