Not exact matches
For his biceps and
triceps, he starts by doing 4 sets of 12 reps of preacher
curls, then the same amount of dumbbell bicep
curls,
hammer curls, barbell
curls,
triceps pushdowns (with a rope attachment),
triceps overhead extensions (also with a rope) and a single set of
triceps dips until he reaches muscle failure.
3 sets of incline
hammer bicep
curls on an inclined bench alternated with 3 sets of overhead
triceps extensions
• Standing dumbbell
curls: 4 sets 12,10,8,8 • Standing cable rope pull downs: 5 sets 15,12,10,10,8 • Standing
hammer curls: 4 sets 12,10,8,8 • Standing
Triceps push down: 5 sets 15,12,10,10,8 • Standing straight bar arm
curls: 4 sets 10,10,8,8 • Dips on bench: 4 sets of at least 20 reps 20,20,20,20 • Seated concentration
curls or seated machine
curls: 3 sets - failure • Single arm reverse cable pull downs: 3 sets of at least 20 20,20,20 • 10 - 15 mins on bike or treadmill
Brandan: Standing dumbbell
curl,
triceps rope pushdown, leg extensions, incline
hammer press, weighted ab crunch on machine / hanging leg raises, pullups
Monday (push): Squat, Bench Press,
Tricep Dips Tuesday (pull): Deadlift, Pull - Up, Bicep
Curl Wednesday: Rest Thursday (push): Walking Lunge, Overhead Press, Calf Extensions Friday (pull): Stiff - Leg Deadlift, Bent - Over Row,
Hammer Curl Saturday: Rest
1) Dumbbell
curls against the wall (starting with palms facing down) 8 - 10 reps 2) Hammer curls against the wall 8 - 10 reps 3) Triceps Kickbacks with a reverse grip 8 - 10 reps 4) Triceps Kickbacks with a twist 8 - 10 reps 5) Triceps Kickbacks with a neutral grip 6 - 10 reps 6) Incline Curls 8 - 10 reps (Do regular curls against the wall if you don't have an adjustable b
curls against the wall (starting with palms facing down) 8 - 10 reps 2)
Hammer curls against the wall 8 - 10 reps 3) Triceps Kickbacks with a reverse grip 8 - 10 reps 4) Triceps Kickbacks with a twist 8 - 10 reps 5) Triceps Kickbacks with a neutral grip 6 - 10 reps 6) Incline Curls 8 - 10 reps (Do regular curls against the wall if you don't have an adjustable b
curls against the wall 8 - 10 reps 3)
Triceps Kickbacks with a reverse grip 8 - 10 reps 4)
Triceps Kickbacks with a twist 8 - 10 reps 5)
Triceps Kickbacks with a neutral grip 6 - 10 reps 6) Incline
Curls 8 - 10 reps (Do regular curls against the wall if you don't have an adjustable b
Curls 8 - 10 reps (Do regular
curls against the wall if you don't have an adjustable b
curls against the wall if you don't have an adjustable bench)
Likewise,
hammer curls and
triceps rope pressdowns are also supersetted.
Shoulder Press Upright Row Side to Front Raise (light weight: 3 sets: 15 reps)
Hammer Curl Skull Crushers Overhead
Tricep Extensions Biceps
Curl
Quads: squat (or leg press), leg extension Leg bi: leg
curl on 2 different machines calves: standing calf raise, seated calf raise Chest: bench press, cable flyes back: bent over row, pulldown traps: barbell shrugs * shoulders: behind neck press, side lateral bis: barbel
curl, one arm dumbell
curl on preacher bench tris: lying
tricep extension, cable pushdown fores:
hammer curls, behind the back standing wrist
curls abs: weighted crunches, cable side crunches
day 1 ARMS - standing
curl - 15,12,10,8,8 - incline
hammer curl - 12,10,10,8 - concentration
curl - 12,10,10,8 - bench press - 15,12,10,6 - reverse wrist
curl - 15,12,10,8 - wrist
curl - 20,15,12,10,8 - laydown
tricep ext - 15,12,10,8 -
tricep kickback - 15,12,10,8 Day 2 legs - dumbell lunges - 16,12,10,10,8 - calf ext - 25,20,20,20 - sitting calf ext - 20,20,20 - mule calf ext - 20,20,20 - squats - 15,12,10,10 - hamstring
curl - 15,12,10,8,8 - leg ext - 15,12,10,8,8 Day 3 Shoulders and back - side arm lift - 15,12,10,8,8 - single arm dumbbell pull - 15,12,10,8,8 - front barbell press - 12,8,6,6 - straight leg dead lift - 15,12,10,8,8,8 - dumbbell shoulder press - 12,10,8 - drop set - 8,10,12 - overhead laydown barbell pull - 12,8,8,8 - front dumbbell lift - 15,12,10,8,8 - laydown reverse butterfly - 12,10,10,10 -25 #plate front lift with barbell shrugs superset - 12/15, 12 / 12,12 / 10,12 / 8,12 / 8 I space these out over 7 days and do various exercises in between, generally pushups, crunches, other calisthenics, and walking / jogging.
Tagged as: Achilles, Arnold press, back, biceps, body fat percentage, Brad Pitt, cable
curls, cardio, chest, chest flyes, chest flys, chest press, complex carbohydrates,
curl machine,
curls, dumbbell burls, dumbells, EZ bar, EZ cable
curls, Fight Club, Fight Club diet, Fight club workout, Fight Club workout routine, forward raises, green vegtables,
hammer curls, high protein meals, incline chest press, lat pulldowns, lateral raises, leafy vegetables, low carb meals, Mickey O'Neil, nautilus, pec deck machine, pulldowns, pullups, pushups, seated row, shoulders, Snatch, Snatch diet, Snatch workout, Snatch workout routine, sword workout, T - bar, T - bar row, Thelma & Louise, Thelma & Louise diet, Thelma & Louise workout, Thelma & Louise workout routine, treadmill,
tricep pushdowns,
triceps, Troy, Troy diet, Troy workout, Troy workout routine, Tyler Durden, Tyler Durden diet, Tyler Durden workout, Tyler Durden workout routine, whole foods
DB
Hammer Curl 4 sets of 10 Rope Press Down 4 sets of 10 Barbell
Curl 5 sets of 8 Overhead Rope Extension 4 sets of 10 DB Preacher
Curl (each arm) 4 sets of 8 Dips (focus on
triceps) 4 sets of max
5 sets: — RDL x 8 (tough) / rest 20s — Bent DB Reverse Fly x 12 / rest 20s — Lateral DB Shoulder Raise / rest 90s + 4 sets: — Hip Thrust x 15 / rest 20s (tough)--
Hammer Curl x 10 per arm / rest 20s — Banded
Tricep Ext x -LSB-...]
Push Press — High Pull — Chest Press — Seated Row —
Tricep Press —
Hammer Curl — Pull Apart — Reverse Lunge — Front Squat — Split Squat — Plank — Mountain Climber
bent - legged deadlift with Olympic bar 2 x 8 - 10 followed immediately by light dumbbell pullover 2 x 15 rest 5 minutes after both sets one - legged calf raise 1 x 15 - 20 D.A.R.D. raise 1 x 8 - 10 leg press on angled leg press machine 1 x 10 - 12 dumbbell bench press 1 x 8 - 10 incline dumbbell flye 1 x 8 - 10 pullover 1 x 8 - 10 barbell row with underhand grip 1 x 8 - 10 dumbbell overhead press with 1 dumbbell 1 x 8 - 10 shrug 1 x 6 - 8 seated overhead
triceps dumbbell extension 1 x 8 - 10 standing biceps
curl with straight bar and arm blaster 1 x 8 - 10
hammer curl 1 x 8 - 10 crunch 1 x 15 - 20
Giant - set: Dumbbell
Curls 3 sets of 10 - 15 reps (no rest)
Triceps Dips (on parallel bars) 3 sets of 10 - 15 reps (no rest)
Hammer Curls 3 sets of 10 - 15 reps (no rest) Seated One Arm Overhead
Triceps Extensions 3 sets of 10 - 15 reps (90 sec rest)
This could be anything from two antagonistic movements (such as biceps
curl /
triceps pushdown, or bench press / bent row) to two unrelated muscles (such as squats / chin - ups or calf raise /
hammer curls) to both sides of a unilateral drill (left lunge / right lunge).