Today I trained triceps and biceps. I chose to only do three exercises per triceps and biceps, and I focused more on isolation movements rather than compound movements in this arm workout because I can feel my arms have been trained hard so far this week from heavy compound movements that were done during my chest, shoulder, and back training. Oftentimes I do some compound movements such as pulldowns for biceps and use resistance for my dips. But today was one of those days that I listened to my body and chose to concentrate on squeezing the contractions and do slow controlled repetitions.

TRICEPS

For my first exercise for triceps, I did the cable press down. I did 3 sets of 10-12 reps. I really like doing this exercise first for triceps because it not only works for building nice triceps, but it works very well getting your triceps warmed up for more intense exercises like compound movements such as dips. The lateral head of the triceps is what gets the most stimulation in this exercise. Remember, the key to building bigger muscles is not only lifting heavier weights, but working muscles from all angles for a full muscle development.

For my second exercise for triceps, I did the cable rope overhead triceps extension. I did 3 sets of 8-10 reps. This exercise stimulates the long head of the triceps.

For my third and final exercise for triceps, I did high dips. I did 3 sets of 10-12 reps. Since I did this exercise after two isolation movements, my triceps were fatigued enough and pre-exhausted enough that I did not have to use a weight belt to add extra resistance. I focus on doing slow controlled reps and squeezed my triceps at the top of the movement. On triceps day I do high dips, which means that I do not go all the way down but just half way down. Any more than going half way down does not give you anymore benefit for the triceps but only incorporates the pec muscles. But going all the way to the tops for a full extension and locking out your elbows is what is best for working your triceps with the dip exercise. Low dips are for training your chest, and you go all the way down during that movement to get the best stretch on the pecs, but you only go a little more that half way up. If you go any higher then you are no longer working the pecs but rather the triceps.

BICEPS

For my first exercise for biceps, I did the straight bar curl. I did 3 sets of 8 reps. Even though the straight bar curls is an isolation movement, it is really good for building size and strength for the biceps.

For my second exercise for biceps, I did the standing dumbbell curls (supinate the wrists). I did 3 sets of 8-10 reps.

For my third and final exercise for biceps, I did standing dumbbell hammer curls. I did 3 sets of 8-10 reps.