Ok here is the Biceps/Triceps and shoulders workout we put the NFL guys through earlier. Now let me stress this is beyond advanced. 95% of people cannot handle this volume or have the stamina to do so. Work to your limits. Do not hurt yourself *Everything is done back to back to back. Only rest is going one exercise to […]
1) Superset Strait bar curls 12,10,10,8,6 Skull crushers 12,10,10,8,6 2) Quad set Tricep pushdowns 20 reps Overhead rope extensions 15 reps Rope curls 20 reps Drag curls 15 reps (5 sets) 3) Quad set Alternating dumbell curls 10 reps Machine preacher curls […]
** 1 round: Completing of both exercises back to back. So 4 rounds is really 8 sets ** 1) 5×10 concentration curl (active warup, pre-pump) min rest 2) Alternating dumbell curl heavy 8 reps, superset drag curl (inside grip) chest on incline bench 12 reps (minute rest, 4 rounds total) 3) Heavy hammer curl 8 reps, superset preacher curl wide […]
1) Concentration curls 4×12 each arm 2) ez bar curls 12/10/8/6 3) Incline dumbell curls (simultaneous) 4×10 4) Hammer strength curl 4×8 heavy superset chest on incline bench dumbell drag curl 4×10 5) Lying down on seated row, rope curls 4×10 slow (3 second negative) superset standing double front bicep cable curl 4×12 (3/4 reps) 6) hammer curls 4×8 each […]
1) strait bar curls 30,20/15 (warmup) 10/8/6/4 (go very heavy, use spotter, last set drop weight and go til failure. minimum 10 reps 2) seated alternating dumbell curls 4×10 superset hammer curls 4×8 3) heavy preacher curls 3×8 (focus on squeeze) 4) Rope curls 3×12 superset standing double bicep cable curls 3×15 5) concentration curls 3×12 superset reverse curls 3×10 […]
1) STRAIT BAR CURL SUPERSET SKULL CRUSHERS (12/10/8/6) 2) EZ BAR CURL NARROW GRIP SUPERSET DUMBELL OVERHEAD FRENCH PRESS (12/10/8/6) 3) GUILLOTENE CURLS SUPERSET OVERHEAD ROPE EXTENSIONS SUPERSET ROPE CURLS SUPERSET ROPE PUSHDOWNS (4X12 OF EVERYTHING) *Notes: guillotene curls are strait bar attached to high cable, you laying on ground, curl to forehead focusing on peak contraction overhead rope extension, […]
WARMUP 4X20 STRAIT BAR CURL 1) STRAIT BAR CURL HI/LOW SETS. PICK A WEIGHT YOU CAN MAYBE DO 4 REPS FOR AND DO 6 WITH HELP OF A PARTNER, THEN DROP THE WEIGHT BY 40-50% AND DO 15-20 REPS (USE LIFTING WRAPS) 2 MINUTES REST, 3 TOTAL ROUNDS HERE. 2) HI/LOW SETS HEAVY HAMMER CURLS. AGAIN 6-8 HEAVY REPS ON […]
1) 4×25 ab wheels 2) 4×12 heavy reverse crunches with ankle straps to low pulley 3) 4×25 wipers hanging from chin-up bar 4) 4×15 reverse crunches ankles to chin-up bar 5) 5 sets of 3 part ab medley. 20 reps per part 6) 3×50 medicine ball twists
(Group 1) Mini Band Mad House! 40 seconds on 20 seconds rest of each! 1. Make sure you keep your hips on the ground and pull the band apart the entire time! 2. Keep your back flat keep your core tight! 3. Try to keep your top leg off the ground the whole time and keep tension on the band […]
Ladies put your bodyweight in pounds on the bar. Squat 25 sets of 5 reps in one hour Men: 1.5 times your bodyweight on the bar. 25 sets of 5 reps in one hour
