Mike Thurston Arm Workout Oct 2019

ARM WORKOUT
A1 - FLAT DB SKULL CRUSHERS (4 SETS / REPS - 10)

Tempo - 2020, Rest - 90 sec

B1 - CABLE PRESSDOWN (4 SETS / REPS - 10)

Tempo - 2011, Rest - 90 sec (Final Set Dropset)

C1 - OVERHEAD ROPE EXTENSION (3 SETS / REPS - 10--12)

Tempo - 2011, Rest - 70 sec

D1 - FEEL ELEVATED BENCH DIPS (3 SETS / REPS - 15)

Tempo - 1010, Rest - 60 sec (Final Set To Failure)

E1 - STANDING BB CURLS (4 SETS / REPS - 8)

Tempo - 2010, Rest - 100 sec

F1 - ALT DB HAMMER CURLS (4 SETS / REPS - 20)

Tempo - 1010, Rest - 90 sec

G1 - STANDING EZ CABLE CURLS (4 SETS / REPS - 10)

Tempo - 2010, Rest - 90 sec (Final Set Dropset)

EXAMPLE OF 2010 TEMPO:

• 2 second negative (eccentric phase)

• 0 second rest in lengthened position
• 1 second concentric
• 0 second holding contraction in shortened position
• Note: 0 second holding the contraction = squeeze for a fraction of a second.

https://youtu.be/J7buRPxIY1c