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”]