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Bicep Tricep Arm Workout - 6 Week Transformation Burn Fat with Kirk Miller Daily Trainer Myprotein
Jan 30, 2025
Myprotein ambassador Kirk Miller takes you through his HERO Sessions Biceps and Triceps workout. Visit http://www.myprotein.com/thezone/kirk... for the full program.
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0:16
okay so today's workout we've got boys
0:18
hips and triceps similar to the chest
0:21
and back workout we're going to be
0:22
working from some power exercises at the
0:25
start moving on to a bit more muscle
0:27
hypertrophy and then bit more
0:29
conditioning work at the end with it you
0:31
know great month to finish and use it
0:34
both mixture of compounds isolations to
0:38
hit every area your biceps and your
0:39
triceps so first superset regard is
0:42
close grip bench press superset with a
0:46
straight bar bell curl going to be five
0:47
reps on each powerful explosive movement
0:50
with a maximum of two minutes rest in
0:52
between sets set number three now at the
0:54
way up again my money so don't know from
0:57
core gonna make the five reps so there
0:59
should be interesting on camp but
1:02
reiterate in the chest about work as one
1:04
every set to max failure all right super
1:20
set number two we're gonna go straight
1:22
mile push down with triceps and a close
1:25
grip preacher kill see preacher kills
1:27
their biceps and obviously this time I'm
1:30
gonna move to ten reps on each this time
1:32
with a full second negative and just
1:34
like the previous chest and back workout
1:36
on the second exercise gonna four
1:37
seconds negative one second and positive
1:41
with a one second
1:42
squeeze at the bottom so you'll see the
1:44
difference in the tempo from my first
1:46
superset so a lot more control explosive
1:49
with good isometric squeeze this time
1:52
again with only a 90 second rest after
1:54
each superset
2:03
some of my third set now
2:05
I hope the wait quite a bit on both
2:08
exercise for the second set really
2:10
struggled to keep the negative two sort
2:13
of three four seconds so I walked and
2:14
I've got the weight back down just on
2:16
both because the emphasis on this
2:17
superset is really about the negative in
2:19
the auto symmetric so you have to put
2:21
the ego away a little bit drop the way
2:22
just try and keep that really controlled
2:24
make it
2:46
fourth set didn't hit my ten target more
2:50
tricep pushdowns hits seventh controls
2:52
occurred
2:53
Lissie died solid it would rest for some
2:55
five to seven seconds and that allowed
2:58
me just to pump out the last two to
2:59
three bet to speeding up the tempo start
3:01
me a superset number two wrap top on to
3:04
look great third super server got em
3:08
lion head bar skull Crusher's into
3:11
seated dumbbell curls with a twist with
3:15
rests on very sixty Seconds tempo sort
3:19
one to two seconds down one to two
3:21
seconds or just don't be afraid to speed
3:24
the tempo up a little bit as you need
3:26
and toward the end do reps if you're not
3:28
going to hit that target rep range but
3:30
just like the previous sets of fifteen
3:32
and if you do fail before the time that
3:34
range you simply rest pause ie just
3:37
stopped in the exercise five to seven
3:39
seconds and then keep firing them out
3:41
then one two to three sports boys
3:42
whatever it takes the other episode and
3:44
but again really keep strict at 60
3:46
second rest period
4:11
as you can see it's better on the boy
4:13
set got nowhere near 15 full of started
4:16
having to rest pause and you know so
4:19
what I do is on my next set probably
4:20
drop the weight a little bit but still
4:22
failure okay as you can see it on the
4:33
fourth fourth set as assets went on then
4:35
especially my boy steps I just had to
4:37
lower the weight a little bit so losing
4:40
more form the range of movement were
4:42
good enough let's mission the second
4:43
step and it's what really kills you on
4:46
this is the 60 second rest period and
4:49
but there's a general rule of thumb I'll
4:51
pick a weight thinking maybe just about
4:53
do 15 on your first set and on both
4:56
exercises then try and do that same
4:58
weight again 4 times because obviously
5:01
are going to fatigue each set but just
5:03
you coorporate little bit of rest pause
5:04
just pick the reps and that's how it's
5:08
done ok fourth and final superset I'm
5:10
gonna go a double arm tricep kickbacks
5:13
with the mouth into like a variation
5:16
hammer curl with dumbbells so instead of
5:18
going to stand it up and down I'm gonna
5:20
bring our arms in really working on the
5:22
thickness about myself again picking
5:25
away than a hip failure run about 20
5:27
rest 30 seconds between super sets and
5:30
do that four times
6:06
as you can see there again fail way
6:09
before my target for a range special my
6:11
boy set solid it with rest pause a
6:14
couple of times and then switch to my
6:17
former guerrilla and the last few reps
6:18
so quickly pop them down shut my
6:20
forearms off then finish the reps off
6:22
that way so I'm trying to stick to that
6:24
same way again - the whole idea of these
6:27
sets of 20s you want to hit failure way
6:30
before the target rep rage just to
6:31
completely fatigue the muscle at the end
6:33
of the session so shall we go on
7:00
that's for that one completely failed on
7:05
the boys set so all I did and some
7:08
there's no way I was going to finish ten
7:10
reps we've got the variation hammer make
7:13
sure we just went to standard hammer
7:14
kills elbows kept by chest forward just
7:17
finish the reps off that way so we do
7:19
the semi on the next set so the same
7:21
weight and just revert to standard
7:23
hammer kills to finish off
7:45
laughs grunting going on there but for
7:48
me has complete maximal muscular failure
7:50
as you can see I'm struggling to hold
7:52
the dumbbells that little lift them
7:53
towards the end so if you're doing this
7:55
workout and you know you're doing each
7:58
set completely these and towards the end
8:01
you either hey you ain't keepin strict
8:03
for the rest period or the weights do
8:05
like so but you've just seen that I mean
8:07
form is a little bit iffy towards the
8:09
end but I've learnt more in a little bit
8:11
towards the end of the set from the
8:12
session so complete failure hope you
8:15
enjoyed it give it a bash
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