Elite Level Arm Programming
Both 2023 Mr. Olympia champion Derek Lunsford and 2023 Arnold Classic Physique champion Ramon Queiroz recently partnered up for an arm workout alongside Classic Physique pro Matthew Greggo. Despite being in different phases of their seasons, the duo felt it beneficial to join forces.
The workout began with the biceps, followed by the triceps, and the movements were performed in the following order. Queiroz, Lunsford, and Greggo are considered among the best in their categories. Despite being at the top tier, they felt extra motivated while training. They cheered each other, offering words of encouragement while working in sets together.
The benefits of training with a partner go beyond the weight room, as it has also been shown to improve mental well-being. (1)
They pushed past failure with assisted reps. Once one could no longer lift the weight, another spotted them to continue the set. This led to an extra two to five reps on some sets. Assisted reps are commonly used to maximize hypertrophy. (2)
Elite Level Arm Programming
The workout consisted of the following exercises:
- Biceps:
- Barbell curls
- Incline dumbbell curls
- Preacher curls
- Triceps:
- Tricep pushdowns
- Overhead dumbbell extensions
- Skull crushers
By the end of the session, all three athletes appeared satisfied with their work and wished each other well.
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References
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Harada, K., Masumoto, K., & Kondo, N. (2019). Exercising Alone or Exercising With Others and Mental Health Among Middle-Aged and Older Adults: Longitudinal Analysis of Cross-Lagged and Simultaneous Effects. Journal of Physical Activity and Health, 7(7), 556–564. https://doi.org/10.1123/jpah.2018-0366
- Grgic, J., Schoenfeld, B. J., Orazem, J., & Sabol, F. (2022). Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis. Journal of Strength and Conditioning Research, 2, 202–211. https://doi.org/10.1016/j.jshs.2021.01.007
FAQs
Q: What is the purpose of the workout?
A: The purpose of the workout is to improve arm strength and hypertrophy.
Q: Who participated in the workout?
A: Derek Lunsford, Ramon Queiroz, and Matthew Greggo participated in the workout.
Q: What were the exercises used in the workout?
A: The exercises used in the workout were barbell curls, incline dumbbell curls, preacher curls, tricep pushdowns, overhead dumbbell extensions, and skull crushers.
