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Arms (Size & Definition)

December 12, 2018

Arms (Size & Definition)

Straight Bar Cable Curls    

  • 2 x Warm up Sets 15-20 Reps
  • 4 x Working sets of 15 reps: Don't go all the way down and relax your arm fully! Keep constant tension on your bicep muscle and squeeze hard at the top but do not go all the way to the top either (stop at your nipples). This will fill your biceps up with blood fast!
  • 3 Tier drop-set until failure to finish  (i.e. start with 75lbs until failure, immediately go into 60lbs until failure, finish with 50lbs until failure, no rest in between).

Rope Pushdowns
  • 4 sets of 18-20 Reps: Don't "Rush" through this, but keep a steady pace. Fully extend at the bottom and relax fully at the top.

Hanging Cambered Bar Curls
  • 4 sets of 15 Reps: Squeeze hard at the top and let full extend on the bottom, Superset with ---> V-Bar Tricep Pushdowns
  • 4 sets of 12 Reps: Go HEAVY here! Don't hurt yourself but go as heavy as you can in an attempt to get 12 reps!

Standing, Alternating, Dumbell Curls
  • 4 sets of 15 Reps (each arm) Superset with ---> Skull Crushers
  • 4 sets of 25-30 Reps using a cambered bar, inner grip preferred but not mandatory. Keep form STRICT!

 





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