Sunday, 2 October 2011

MASSIVE ARM INSANITY.



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 DUMBELOL HAMMER CURLS, DROP WEIGHT AND DO 15-20 REPS, THEN GO RIGHT INTO CHEST ON INCLINE BENCH INSIDE GRIP ON EZ CURL BAR DEAD HANG CURLS FOCUSING ON PEAK CONTRACTION 10-12 SLOW REPS. 3 TOTAL ROUNDS HERE

3) HAMMER STRENGTH MACHINE CURLS, HEAVY! 4-6 FORCED REPS WITH PARTNER, REMOVE HALF OF WEIGHT AND SQUEEZE OUT 12-15 REPS, THEN GO RIGHT INTO STANDING DOUBLE FRONT BICEP CURL FROM HIGH CABLES 15 REPS (3 TOTAL ROUNDS HERE)

4) GUILLOTENE CURLS 12, ROPE CURLS TURNING OUT AT TOP 10-12 (HEAVY) THEN REDUCE WEIGHT AND DO 25 1/4-3/4 CURLS. MEANING U STAY RIGHT IN THE MIDDLE AREA OF THE REP, FOCUSING ON SQUEEZING THE VEIN IN BICEP MAXIMIZING MID REP PUMP (2 ROUNDS HERE)

5) SINGLE ARMED DUMBELL PREACHER CURLS 8-10 SLOW SQUEEZING REPS SUPERSET DOUBLE DUMBELL UPPERCUT PUNCHES NEBT OVER (25 REPS) 3 ROUNDS HERE

6) REVERSE STRAIT BAR CURLS THUMB OVER GRIP 3 SECOND NEGATIVE (GO LIGHT) 4 SETS 10-12 REPS SUPERSET CONCENTRATION CURLS 4X8-FAILURE

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