Arms – Round 1
Buy some powerful deodorant and carpool- because after this session, you won’t be able to lift your arms high enough to shower or drive home. This is a part of my split(ish) routine, for more details- 22″ inches, here we come!
10 push ups, 10 pull ups
1. Triset (4 sets of ALL exercises) – Rep Range – 8, 6, 10, 12
Palms facing backward,as you curl-twist toward you
b. Kickbacks (bentover tri-extensions)
c. Lateral Shoulder Fly
2. Triset (4 sets of ALL exercises) – Rep Range – 8, 6, 10, 12
a. Flat-bar Cable Curls
b. Flat-bar Undergrip Tri-Extensions
c. Upright Rows
3. Triset (3 sets of SUPER BURNOUT*) – Rep Range – 8, 6, 10, 12
a. Incline Bench Curls
b. Overhead Tri-Extensions
c. Shoulder Press
*Super burnout is something I created. Grab a bench set on an incline. Get dumbbells with a light enough weight that you could do about 15-20 curls with. Sit down, and do as many curls as you can; after that, without stopping, immediately start overhead extensions until you can’t do anymore; then, without stopping, do the shoulder presses until failure; AND THEN, without stopping, go back to the curls. Cycle through three times, going to failure each time. Best. Pump. Ever.
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