Matt JansenMatt Jansen

Arm Training – Tuesday Jan 30

***Honestly all of these loads are very relative and dont matter just trying to give you guys a scope of what I am working at and how I build up.

D – Handle Single Arm Press down (probably my favorite tricep movement hands down)
30lbs – 70lbs x 12 reps (each)
80lbs x 8
90lbs x 6
100lbs x 4
110lbs x 12 (working set)
110lbs x 11 (working set)

Seated DB SA Overhead Ext
45 x 8 (last warm up)
60 x 6 (fighting eccentric all the way on last rep)
50 x 8 (fighting eccentric all the way on last rep)

Skull Chrusher using Supra barbell
3 count on way down – 1 count hold at bottom – explode on way up
95 lbs x 8 – 3 – 2 rest pause set

Single Arm DB preacher Curl
35 x 8
40 x 8 Failed on 8th rep would not have been able to get 9

Incline DB Curl
(I actually do incline curls on a 90 degree short back bench and I just bring my butt up to the front of the seat and pin my shoulder blades on the seat back)
30 x 8
35 x 8 (Failure)
30 x 8

Preacher V Grip Machine Curl
40 x 8
50 x 8
60 x 8

Stretch Biceps and Triceps