These unique strategies will make your bi's
and tri's pop.
THE BICEPS AND triceps
are beach muscles, so what ? Not only does blowing them up with an incredible
pump feel great, but they make you like Greek god. Instead of grinding out
standard barbell curls for 3 sets of 10, give these unique tweaks to an arm
#1 THE GIANT SET:
The giant set is all about packing a mega pump into one punch.
You'll hit every angle of every part of your arm with six moves and little to
no rest.
Complete each exercises
back to back with no rest for 10 repetitions.
Rest 30 seconds and repeat 3-5 times.
Rest 30 seconds and repeat 3-5 times.
1. Standing Barbell Curl
2. Laying Barbell Skullcrusher
3. Standing Alternating Dumbbell Curl
4. Standing Dumbbell Overhead Extension
5. Rope Curl
6. Rope Pushdown
2. Laying Barbell Skullcrusher
3. Standing Alternating Dumbbell Curl
4. Standing Dumbbell Overhead Extension
5. Rope Curl
6. Rope Pushdown
#2 THE
ASCENDING-DESCENDING BOMB:
Grab a barbell you can complete 20 repetitions of standing
barbell curls and approximately 20 repetitions of lying barbell skullcrushers.
Complete 15 reps of standing barbell curls, then immediately
complete 15 reps of lying barbell skullcrushers. Then, 14 repetitions of
standing barbell curls, 14 repetitions of lying barbell skullcrushers. Complete
this process with as little rest as possible all the way down to 5 repetitions.
From that point, begin your climb back up to 15 repetitions.
Beware, this could take some serious time to complete.
advertisement
advertisement
No comments:
Post a Comment