27 Jun Adam Driggers 6/26/2014

So what does a retired powerlifter do? He trains arms on a dedicated arm day. WTH?

In all seriousness, the following routine helped fix my wrecked elbows. High reps low weight is the key here. Pump blood in and out.

Biceps

Alt. DB Curls:

35 x 15 for 3 sets

Hammer Curls:

25 x 12 for 3 sets

Cable Curls (1 at a time)

20 x 20 for 3 sets

Triceps

Tate Presses:

35 x 15 for 3 sets

Reverse Grip Press-Downs (1 arm at a time)

25 x 12 for 3 sets

Overhead Tri Ext:

25 x 20 for 3 sets

My elbows are fine so for me this is just a start to a routine. I will be increasing the weight and dropping the volume as I go. [share title=”Share this Article” facebook=”true” twitter=”true” google_plus=”true” linkedin=”true” pinterest=”true” reddit=”true” email=”true”][author title=”About the Author”]

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Team Samson Powerlifting

Team Samson was founded by Adam Driggers who built the Team Samson compound. Some of the biggest names in powerlifting have trained with Team Samson including Dondell Blue, Al Caslow, and Gary Frank. What began as a small group of members has grown into an accomplished team of lifters that continue to chase after new strength gains. Team Samson is made up of pro lifters Brian Carroll, Clint Smith, and Jonathan Byrd along with lifters in various stages of their lifting career including Adam Driggers, Keith Price, Filipe Gusmão, Mike Holman, Paul Key, Shane Ford, Shane Shepperd, and Tony Garland.

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