Kirk Miller’s Hero Sessions – Day 38

Day 38

Today’s tip:

Hit the arms so hard you struggle to hold your post-workout shake! The set starts when it burns.

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:

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