Kevin Jordan - Talks about Arm Training.

Bodybuilding GAT sponsored bodybuilder and NPC athlete Kevin Jordan talks about his approach to training arms. 

Jordan has been on the hunt for a pro card, but unlike many, he and Chad Nicholls have come up with a multi-year plan to add size and conditioning in order to snatch that card from the rest of the field. 

Keep visiting FlexOnline and iBenchOnline as we follow Kevin Jordan on his path to the USAs.

Basic Tricep Push Downs with a Tweak

Standing straight with your feet shoulder-width apart and your knees slightly bent, grasp a bar attached to a high pulley with your palms facing down. Keeping your upper arms rigid against the sides of your torso, bend your elbows and push the bar down until your forearms are parallel to the floor. This is your starting position.

Then, push the bar down until your arms are fully extended, without locking your elbows. Slowly let your forearms return to the starting position, parallel to the floor. Repeat.

• A method I use for a BASIC tweak to hit the Heads of your triceps using a straight bar with side grips. Holding the bar at the tips with palms facing each other gripping with your thumb over the bar to assist the pull down. When reaching the bottom of the extension giving the your tricep a 1-2 second squeeze. This is a good finishing exercise for about 3 sets 8-10 reps

Basic - Lying tricep extensions

Lying with your back on a bench and holding a barbell above your chest at arm's length, keep your upper arms rigid and lower the bar slowly until it is almost touching your forehead. Raise the bar back to the starting position. Repeat.

Basic Tricep Workout - Dips

Sit on the edge of a solid chair and hold the front edge of the seat on both sides of your body. Your knuckles should be facing forward, not turned to the sides. You can either plant your feet firmly on the floor or place the backs of your ankles on a bench in front of you so that your buttocks are suspended in the air.

Push yourself off the seat and lower your buttocks below it until your arms form a 90-degree angle. Then, push yourself back up to the starting position, but make sure not to lock your elbows. Repeat until you can't do any more. Then do two more sets of the same.

Bicep Workout For Beginners.

This beginners bicep workout comprises of a total of 6 sets and 2 exercises. The workout is designed for new lifters and should be used before going on to a more advanced split routine with more exercises & sets.



This workout should do done once per week only.

Standing Barbell Curl: 3 Sets, 15, 12, then 10 reps.

Alrernate Dumbell Curl: 3 Sets, 10 reps.

Dennis Wolf Training arms for Mr Olympia 2013

Dennis Wolf Training arms for Mr Olympia 2013