Biceps and Triceps Logic with Bernardo Costa & Shane Post
Bernardo Costa is quickly building a reputation with the GASP, Better Bodies and Destination as the thinking man when it comes to his approach and logic to programming, exercises and execution.
Here he is joined again by Shane Post who is preparing for the IFBB North American championships where he will compete in both bodybuilding and classic physique to earn his pro card and turn 2020 into a badass year given the circumstances. Side note is to always frame everything to your advantage...
In this particular training session, Bernardo and Shane pick apart biceps and triceps training. "Even though we are training biceps and triceps which are smaller muscle groups, we still have to choose exercises to hit from every angle possible for proper stimulus and ultimately growth."
The workout focuses on hitting both heads of the biceps and all three heads of the triceps by manipulating the angles and the elbow and supination vs pronation of the hand.
Alternating dumbbell curls: 3 sets x 10-12 reps (intentional supination and forward elbow movement at the top of each rep)
Rope pushdowns: 3 sets x 10-12 reps (intentional pronation at the end of each rep)
Cable high curls: 3 sets x 10-12 reps (curl all the way behind the head)
Overhead cable extensions: 3 sets x 10-12 reps (try to keep the elbows close together at the end of each rep - emphasize stretch)
Dumbbell lying triceps extensions: 3 sets x 10-12 reps (keep elbows in and slightly forward to keep tension on the triceps)
Spider curls: 3 sets x 10-12 Stay tuned and subscribe for more in depth training and contest coverage with Bernardo and Shane.