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For this Triceps and Biceps Heavy and Slow Workout Series, you will need an adjustable barbell and various weighted dumbbells. Maximum strength gains will be achieved by going through a series of exercises, performed in a uniquely slow and concentrated manner to eliminate momentum and thereby allow for maximum muscle fiber recruitment.
The workout begins with a warm up and then immediately moves onto to triceps work. You will do classic exercises starting off with slow sets of dumbbell overhead extensions and then move right into slow sets of two arm lying dumbbell extensions. You will maintain a scapular retraction as you do your lying extensions to encourage good technique and thorough muscle recruitment. Next you will do flat back two arm kickbacks with a scapular retraction to involve the postural muscles as well as isolate the lumbar region. The triceps workout concludes with slow dips.
Next you will move onto Biceps. You will start with traditional dumbbell curls and hammer curls followed by barbell curls. A 10 degree anterior tilt is included to increase the intensity and effectiveness of these exercises Then you will shift your focus to forearm exercises such as barbell wrist curls and reverse curls.
You will complete the workout with a soothing stretch.
Remember the overall effectiveness of the Slow and Heavy Series is not so much WHAT exercises you select but rather HOW you perform them. Get ready to get FOCUSED!!!
