tricep smasher 1

1 TRISET
S KU L L C R U S H E R S
4 T R I  S E TS O F 8 R E P S

. Keep your elbows directly above your shoulders throughout the rep- do
not allow them to bow outwards or move down towards your hips.
. Star t with straight arms, flexing at the elbows- stop the bar at your
hairline at the base of each repetition.
. Squeeze through your triceps on the upward phase until the elbows
extend fully.

C LO S E G R I P B E N C H
12 R E P S

. Grip the bar directly above your shoulders, or slightly narrower.

. Bring the bar down so that it touches your sternum, keeping your
forearms ver tical and elbows in tight to your body.
. Push directly upwards, and fully extend the elbows, before lowering and
repeating.

BENCH DIPS
15 R E P S

. With your body in front of a bench, select a shoulder width grip, behind
you.
. Keep your elbows in throughout and your body upright, lower yourself
down until your elbows hit 90 degrees, then push upwards, stopping just
prior to locking out your elbows.
. Prevent the elbows flaring outwards, and move the feet away to make
it harder.

2 .
N A R R OW P R E S S U P S
4 S E TS O F 15 R E P S

Star t with your hands slightly wider than your shoulders, arms fully
extended.
. Focus on keeping your body flat throughout the rep. Your elbows should
stay close to your body, your chin almost touching the ground at the
bottom of each rep. Push your body upwards.
. Avoid locking out your elbows at the peak of the rep.

A R M D E ST R U C T I O N 5 LDNM
 BICEP DESTRUCTION 1

1 TRISET
N A R R OW EZ C U R L S
4 T R I  S E TS O F 8 R E P S

. Take an underhand grip of the bar with your hands narrower than
shoulder width apar t, keeping your elbows close by your sides.
. Fully extend your elbows at the bottom of the rep but keep the tension
in your biceps.
. Focus on a strong concentric and controlled eccentric movement, with a
strong contraction through your biceps at the top of the rep.

W I D E EZ C U R L S
12 R E P S

. Take a wide underhand grip of the bar with your hands wider than
shoulder width apar t, keeping your elbows close by your sides.
. Fully extend your elbows at the bottom of each rep.
. Focus on powerful upward and controlled downward movements, with
a strong contraction through your biceps at the top of each rep.

P L AT E C U R L S
15 R E P S

. Take a plate weight and hold it at 3 and 9 o’clock.

. Fully extend your elbows at the bottom of each rep.
. Focus on powerful upward and controlled downward movements, with
a strong contraction through your biceps at the top of each rep.

2 .
TWIST CURLS
3 S E TS O F 15 R E P S

Allow your arms to hang straight and grip the dumbbells with a hammer
grip, palms facing inwards.
. Curl upwards and twist the dumbbell so that your palm is facing towards
the ceiling at the peak of the rep. Avoid lifting the dumbbells too high so
that it takes the tension off your bicep.
. Control the eccentric, twisting back to the hammer grip during the
eccentric.

A R M D E ST R U C T I O N 6 LDNM
 tricep smasher 2

1 SUPERSET
OV E R H E A D D U M B B E L L E X T E N S I O N
3 S U P E R S E TS O F 10 R E P S

. Take a dumbbell, grip it with your hands in a diamond style grip and
safely lift it directly above your head.
. Stand tall with your knees slightly bent, keep your elbows in throughout-
lower the dumbbell as far as possible and then push strongly back to
the star ting position.
. Avoid locking out your elbows.

DIPS
12 R E P S

. Your grip should be shoulder width apar t, with your hands directly
under your armpits.
. Lower yourself in a controlled manner- keeping your elbows in and
body upright- until a 90 degree angle is formed at your elbow.
. Keep your head looking forward, push strongly through your triceps to
the star ting position by extending the elbows.

2 SUPERSET
OV E R H E A D R O P E E X T E N S I O N
3 S U P E R S E TS O F 10 R E P S

. Using a high cable and rope attachment; lean forward keep your back
flat and elbows forward.
. With your arms tucked in close to your temples, extend your triceps
pushing the rope up and forwards- avoid letting your elbows flare out-
squeeze through the triceps at the peak of the movement.
. Control the eccentric phase.

ROPE EXTENSION
12 R E P S

. Stand tall with your knees slightly bent; keep your elbows by your side
throughout.
. Star ting with a 90-degree angle at your elbows, push the rope down
towards your crotch, splitting your hands before they reach your legs.
. Allow your hands to come together as you control the return to the
star t position, then repeat.

A R M D E ST R U C T I O N 7 LDNM
 BICEP DESTRUCTION 2

1 SUPERSET
CHIN UPS
3 S U P E R S E TS O F 10 R E P S

. Take a a shoulder width grip, palms facing towards your body, pull
yourself directly upwards, keeping your neck neutral throughout.
. With a brief pause at the top, control yourself on the way down.
. Keep your elbows in throughout.

ZOT T M A N C U R L S
12 R E P S

. With your palms facing forwards and elbows close by your side, curl the
dumbbells upwards.
. At the peak of the rep, twist your wrists inwards so that your palms are
facing the floor.
. Lower the dumbbells in a controlled manner and at the bottom of the
rep, twist your wrist so that your palms are facing forwards again.

2 SUPERSET
SPIDER CURLS
3 S U P E R S E TS O F 10 R E P S

. Taking an EZ bar or barbell, lay face down on a bench set at a 30 degree

angle with your collar bone in line with the top of the bench.
. With your feet flat on the floor, allow your arms to hang straight
downwards before curling the bar up as far as possible, hold for a second.
. Control the downward phase.

REVERSE GRIP CURLS

12 R E P S

. Take an overhand grip of the bar with your hands shoulder width apart,
keeping your elbows close by your sides.
. Fully extend your elbows at the bottom of each rep.
. Focus on powerful upward and controlled downward movements, with
a strong contraction through your biceps at the top of each rep.

A R M D E ST R U C T I O N 8 LDNM
 tricep smasher 3

1 SUPERSET
C LO S E G R I P B E N C H P R E S S
3 S U P E R S E TS O F 10 R E P S

. Grip the bar directly above your shoulders, star ting with the bar directly
above your nipples.
. Lower the bar in a controlled fashion, keeping your elbows close to your
body throughout, lower to just below the sternum.
. On the return phase be sure to avoid locking your elbows.

OV E R H E A D T R I C E P E X T E N S I O N
12 R E P S

. Take a dumbbell, grip it with your hands in a diamond style grip and
safely lift it directly above your head.
. Stand tall with your knees slightly bent, keep your elbows in throughout-
lower the dumbbell as far as possible and then push strongly back to
the star ting position.
. Avoid locking out your elbows.

2 .
F L AT B A R E X T E N S I O N
3 D R O P  S E TS O F 10 R E P S TO 15 R E P S

Use a flat bar attachment on a high cable. Stand tall and keep your
elbows in throughout.
. Star t with a 90-degree angle at your elbows, draw the attachment down
towards your crotch and fully extend your elbows at the base of the rep.
. Control the return to the start position and repeat.

3 .
T R I C E P K I C K B AC KS
3 S E TS O F 25 R E P S

Adopt a bent over row position with your knees bent and back flat.
. Keep your upper arm parallel to the ground and your elbow at a 90
degree angle, extend your arm backwards- pivoting through the elbow-
until your arm is straight.
. Squeeze through your triceps at the peak of the movement.

A R M D E ST R U C T I O N 9 LDNM
 BICEP DESTRUCTION 3

1 SUPERSET
TWIST CURLS
3 S U P E R S E TS O F 6 R E P S

. Take an overhand grip just outside of your shoulder width.

. Initiate the movement by contracting your scapula down and into place,
then draw the elbows close past the side until the bar touches just
below your collar bone.
. Maintain a small arch in the lower back, and stretch the back at the peak
by pushing upward slightly.

EZ C U R L S
10 R E P S

. Take an underhand grip of the bar with your hands shoulder width apar t,
keeping your elbows close by your sides.
. Fully extend your elbows at the bottom of each rep.
. Focus on powerful upward and controlled downward movements, with
a strong contraction through your biceps at the top of each rep.

2 .
HAMMER CURLS
3 D R O P  S E TS O F 10 R E P S TO 15 R E P S

Allow your arms to hang straight and assume a hammer grip, palms
facing inwards.
. Fully extend your elbows at the bottom of each rep, and keep the hands
facing inwards.
. Focus on powerful upward and controlled downward movements, with
a strong contraction through your biceps at the top of each rep.

3 .
ZOT T M A N C U R L S
3 S E TS O F 25 R E P S

With your palms facing forwards and elbows close by your side, curl the
dumbbells upwards.
. At the peak of the rep, twist your wrists inwards so that your palms are
facing the floor.
. Lower the dumbbells in a controlled manner and at the bottom of the
rep, twist your wrist so that your palms are facing forwards again.

A R M D E ST R U C T I O N 10 LDNM
glossary
TERMINOLOGY 1 REP MAX ECCENTRIC

This is the heaviest weight This refers to the part of each

you can lift on an exercise for rep where you are lowering
REP
1 rep. You can approximate or releasing the weight in a
this weight using this online controlled manner. This type
This is an abbreviation of calculator. of contraction lengthens the
the word repetition. Reps muscle, i.e. lowering yourself
are the number of complete down during a squat or leg
movements of an exercise you press, which causes the quad
% OF 1 REP MAX
should perform; i.e. 10 reps of to lengthen.
squats.
This is the percentage of your
1 rep max weight for each
exercise within the training HIIT
SET
week you should be aiming to
use. High Intensity Interval
This refers to the number of Training is a cardio technique
times you should complete the that involves short bursts
designated amount of reps for of exercise (typically 10-
TEMPO
the exercise- with the allotted 30 seconds) at 100% effor t
rest between sets. coupled with longer rests
This is the speed at which you (typically 45-90 seconds),
should be lifting the weight performed for a given number
denoted simply as a speed, or of sets. For more information
R E ST
for more advanced protocols see the training chapter.
as: X – Y.
The amount of time you rest These refer to the length of
between sets. Usually this is the working phase (concentric)
referred to as X seconds rest, and releasing phase (eccentric) L I SS
and this is between sets unless in seconds, respectively.
stated otherwise. It is important to control both Low Intensity Interval
the push/pull (concentric) and Training is a cardio is a cardio
releasing (eccentric) phases as technique where you perform
FA I L U R E they both have large effects continuous cardio or lower
on muscle stimulation and intensity intervals (with active
increasing strength/endurance. recovery) for an extended
This means to go to failure period of time (typically 25-45
on the latter 1-2 sets of each minutes). For more information
exercise. Here we will go to see training chapter.
failure, rest for 20-30 seconds CONCENTRIC
and then complete 3-4 more
reps, rest for 20-30 seconds This refers to the harder
and complete more reps to portion of each rep; the
failure. This is done to ensure pushing section on pushing
you hit actual failure on the exercises and the pulling
last set(s). Do not do this for section on pulling exercises.
more than 1-2 sets of each This type of contraction
exercise- simply complete the shortens the muscle, i.e. a
stated amount of reps and rest pushing upwards during a leg
for the suggested amount of press or squat, which causes
time. the quad to shorten.

A R M D E ST R U C T I O N 16 LDNM
 4
PROTOCOLS & them – this is one tri-set – you
should rest for the allotted
time after completing both
TA B ATA

SYMBOLS
Tabata is a form of HIIT
exercises. involving shor ter rest periods
A tri-set is generally – 8 sets of 20 second effor ts
performed with three different with 10 second rests between.
exercises on the same body It can be used with one cardio
par t. It is a great tool for exercise or one/multiple
SUPERSET doing a lot of work in a short exercises.
space of time and increasing
Here you are performing 2 the intensity and efficiency of
different exercises back-to- workouts..
back with no rest between
them – this is one superset –
you should rest for the allotted L AST S E T D R O P  S E T
time after completing both
exercises.
Here you are performing a
A superset can be performed
drop set on the given exercise,
with two exercises on the
but only for the last set.
same body par t, or two
Perform X reps, immediately
exercises on differing body
reduce the weight by 30-40%
par ts. It is a great tool for
and without resting complete
doing a lot of work in a short
as many reps as possible (to
space of time and increasing
failure). You should then rest
both the intensity and
for the allotted time before
efficiency of workouts.
moving onto the next exercise.
Drop sets force you to recruit
more of the muscle fibres,
DROPSET which means more calories
burnt during the workout
Here you are performing and more stimulation of the
the technique only using one muscle..
exercise. Perform X reps,
immediately reduce the weight
by 30-40% and without resting CIRCUIT X
complete Y reps. You should
then rest for the allotted time
A circuit, or circuit training,
before performing the next
is where multiple exercises
drop set.
(typically between 4 and 8
Dropsets force you to recruit
exercises) are performed back-
more of the muscle fibres,
to-back for a given number of
which means more calories
reps or time, with no or little
burnt during the workout
rest between them.
and more stimulation of the
Be sure to read the
muscle.
instructions for that specific
circuit which will be denoted
at the top of the page.
TRISET

Here you are performing 3

different exercises back-to-
back with no rest between

A R M D E ST R U C T I O N 17 LDNM