Not exact matches
While holding the upper
arms stationary and keeping the elbows close to the torso,
curl the weights up towards your head while contracting the biceps until they are fully contracted and the
bar is at shoulder level.
These are things like dumbbell overhead extensions (with one or both
arms) or EZ -
curl bar triceps extensions.
Slowly lower the
bar until your upper
arms are fully extended and the biceps are fully stretched, then
curl it up until your biceps are fully contracted and the
bar is at shoulder height.
He is also keen on performing 21 - styled two -
arm cable
curls with the EZ -
bar handle, preferably between the EZ -
bar and hammer
curls.
Keeping the upper
arms stationary, flex your elbows and
curl the weight up until your biceps are fully contracted and the
bar is at shoulder level.
If you want to make your
arms bigger, you will need to stay with the basic principles of bodybuilding, so use compound movements such as the straight
bar curls and skull crushers.
Begin at the top position of the
curl, then slowly lower the
bar with one
arm over an 8 - second count.
Starting with your
arms straight, flex your elbows and
curl the
bar up to shoulder - height.
• 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
Biceps standing biceps
curl with straight
bar and
arm blaster, standing biceps
curl with straight
bar and narrow grip, standing dumbbell
curl with palms up.
the same can be said of isolation
curls: anyone who does them exclusively after a long time of doing nothing but wide - grip
bar and bell
curls gets better peaks than width, because holding your
arm in that position forces the outer head to contract more than the inner head.
trap -
bar bent - legged deadlift 1 x 15 - 20 followed immediately by Rader chest pull 1 x 20 rest 5 minutes supine leg
curl 1 x 10 - 15 seated calf raise 1 x 15 - 20 D.A.R.D. raise 1 x 8 - 12 barbell side bend 1 x 8 - 12 barbell bench press 1 x 8 - 12 chin - up or pull - down 2 x 8 - 12 military barbell overhead press 2 x 8 - 12 shrug 2 x 8 - 12 close - grip bench press 2 x 8 - 12 standing biceps
curl with straight
bar and
arm blaster 1 x 8 - 12 hammer
curl 1 x 8 - 12 crunch 1 x 15 - 20 reverse crunch 1 x 10 - 15
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)
FIRST incline press using thick
bar 1 x 8 - 10 incline dumbbell flye 1 x 15 - 20 incline press using thick
bar 1 x 8 - 10 dumbbell bench press 1 x 8 - 10 flat bench dumbbell flye 1 x 15 - 20 dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff -
arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one dumbbell pullover drop set of 3 x 8 close - grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10 seated overhead (one -
arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2] dumbbell upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2] dumbbell upright row 1 x 8 - 10 dumbbell (two -
arm) press drop set 3 x 8 incline one -
arm dumbbell lateral 1 x 8 bent - over dumbbell lateral drop set 3 x 8 dumbbell (two -
arm) row on high bench 1 x 8 - 10 seated bent -
arm bent - over dumbbell lateral 1 x 15 - 20 dumbbell (two -
arm) row on high bench 1 x 8 - 10 one -
arm dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing dumbbell
curl w
arm - blaster 1 x 8 - 10 spider
curl with E-Z
curl bar 1 x 15 - 20 cable
curl with straight
bar 1 x 8 - 10 incline (two -
arm)
curl drop set 3 x 8 incline (two -
arm) hammer
curl drop set 3 x 8 rotator cuff with ShoulderHorn and dumbbells 1 x 8 - 10 hang from chinning
bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg
curl 1 x 15 - 20 leg press on angled leg press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg press calf raise 1 x 20 leg press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines:
A: breathing squat 1 x 20 immediately followed by stiff -
arm pullover 1 x 20 5 minutes rest good morning 2 x 8 incline bench press using thick
bar 3 x 5 seated cable row using shoulder - width
bar 3 x 7 close - grip bench press using reverse grip 3 x 7 hang from chinning
bar until failure gripper work B: trap -
bar deadlift 3 x 5 trap -
bar deadlift for four progressively heavy singles 5 minute rest seated overhead press using thick
bar (in front) 3 x 5 - 7 standing biceps
curl with straight
bar and narrow grip 3 x 8 - 10 seated alternate hammer
curl 2 x 8 - 10 thick
bar hold with overhand grip: twice to failure (20 to 40 seconds each) weighted crunch using ab - mat or ab - bench 1 x 20 - 25 Notice that you are no longer limited to the exercises in the McRobert books.
For example, if you were doing standing barbell
curls, one rep would be moving the barbell once by
curling it from the starting position, which is standing with your
arms straight down holding the
bar in front of your thighs, raising it to in front of your chest, and lowering it to the starting position.
Back / Biceps / Forearms Cable pullovers 4 x 8 - 12 Wide reverse grip pulldowns 3 x 10 - 14 T -
bar rows 4 x 10 - 14 Bent over barbell rows 4 x 10 - 14 One
arm dumbell rows 3 x 10 - 14 Seated cable rows 3 x 10 - 14 Deadlifts 3 x 6 Standing barbell
curls 3 x 10 - 12 One
arm d / b
curls 3 x 10 - 12 One
arm cable
curls 3 x 10 - 12 One
arm preacher
curl 3 x 10 - 12 Wrist
curls 3 x 25 Reverse 3 x 25