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:
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
