[Chest] (1)Dumbbell bench press 12 Superset with 10 push-ups. 4 sets (2) Cable crossover 10 Superset with 10 push-ups. 4 sets (3)Incline bench press 12 Superset with 10 push-ups. 4 sets [tri’s] (1)Close grip bench press 10, Superset tricep dips on bench till failure. 4sets (2)Lying tricep extensions 12, Superset tricep dips on bench till failure. 4sets (3) Rope […]
30 minute arm blaster Giant set 1. (3 rounds)Heavy Tricep pushdowns 20 repsStraight bar cable curl 15Overheard rope extension 15 Giant set 2. (3 rounds)Inclined bench skull crusher 15 repsSeated ez bar curls from thighs 12Inclined bench d-bell curls 17 Giant set 3. (4 rounds)*With occlusion bands onSpider curls 12 repsDip machine heavy 12Resistance band kickback -failureResistance band curl -failure
Big arms are essential to a strong, athletic-looking physique. Unfortunately, it takes many years to build them. Adding a new training method to your program called high-intensity resistance training (HIRT) involving high speed eccentric exercise may be just what the arm doctor ordered to help you build large, shapely, powerful arms in record time. Muscle physiologists have reported that that muscle tension is […]
1) Active warmup: chinups 12 reps palms facing you, superset bench dips 25 reps (4 sets) 2) Superset-ez bar curls 6 reg speed, 6 slow-Superset hammer curls 8 each arm(5 sets)3) S uper set-Preacher curl with strait bar 10 reps-Incline bench simultaneous dumbell curls (15 method method)(4 sets) 4) Superset-Heavy rope curls 21 method-Concentration curls 10 reps-failure(4 sets) 5) Superset-Close […]
1) 4×20 tricep pushdown pre exhaust2) 5×8 heavy close grip bench press3) 4×15 cable skull crusher4) static rope press downs.3 seconds each way,5×85) single armed rope cable kickback,4 sets by failure6) weighted dips until failure, drop weight, repeat. 4 sets
The battle of push/pull supremacy 1) Active warmup/pre-pump– 10 pull-ups– 20 tricep push-ups (elbows tight by ribs) (4 sets) 2) Mass building superset– Straight bar curl 10 reps or until failure– Skull crusher 10 reps or until failure (4 sets) 3) Multi head development– Using the arm blaster if applicable and an EZ curl bar do 12 wide grip curls […]
1) Warm up pre-pump (not pictured)– Preacher curl machine 15 reps– Tricep extension machine 15 reps(5 sets) 2) Arm Blaster bicep curls pictured below– Using the Arm blaster 10 bicep curls each arm, final 3 reps of each set do a 3 count negative. On the final set do am immediate dropset to complete failure(5 sets) 3) Arm Blaster EZ […]
Part 1-Tricep pushdown 15 reps-Close grip bench press 6-8 reps(5 sets) Part 2-Skull crushers 8-10 reps-Overhead dumbell press 10 reps-Bench dips til failure(4 sets) Part 3-Overhead rope extensions 12 reps-Standing rope pushdown 6 reps (4/4 tempo) light weight(4 sets) Part 4-Bodyweight skull crushers til failure-Tricep pushups til failure(3 sets)
1) Strait bar curl 21 method(4 sets) 90 seconds between sets 2) Preacher curl machine 21 method(3 sets) 60 seconds between sets 3) Inclined bench simultaneous dumbbell curl 21 method(3 sets) 4) Wide grip ez bar curl 21method superset rope curl 21 method(4 sets) 5) Reverse strait bar curl, thumb over grip 21 method, superset tight grip hands touching, strait […]
