Not exact matches
To achieve high testosterone conditions, they performed
arm curls followed immediately by a high volume of leg exercises (5 × 10 of leg presses and 3 × 12 of leg
extension / leg
curl supersets).
These are things like dumbbell overhead
extensions (with one or both
arms) or EZ -
curl bar triceps
extensions.
When it came time for
arms, we were instructed to do many of the same moves I've come to expect at SC (think: bicep
curls, tricep
extensions, and punches), only this time with slower reps and heavier weights.
So if you want to increase the efficiency of your
arms workout, you'll need to take a closer look at the anatomy of the
arm muscles to fully understand the biomechanical mystery that takes place when you perform all those bicep
curls and triceps
extensions.
So in order to build big
arms it's best that you build a workout routine revolving around the three big lifts — the SQUAT, the DEADLIFT and the BENCH PRESS, and instead of doing 15 + sets of isolated biceps
curls and triceps
extensions that will just overtrain your
arms, you could do a simple routine and try to get the poundage's up in time.
In fact, the reality is that even if you never did a single isolated bicep
curl or tricep
extension, you could still build an impressive set of
arms fairly easily just through these basic lifts alone.
While doing biceps
curls and triceps
extensions for a massive
arm workout while this might give you the temporary
arm pump that you are striving for, that is not enough.
The majority of your
arm growth will NOT come as a result of your direct bicep
curl and tricep
extension exercises, but will instead be achieved through your compound chest, shoulder and back training.
Then 1 day a week I did: Aerobic exercise 2 mins @ 85, 2 mins @ 75, x 6 Push - up 14 Chest press 14 Leg
curl 16 Single
arm row 14 Power lunge 16 ea leg Lat pull down 14 Lateral raise 16 Ball squat 16 Tricep
extension 14 Dips 20 Repeat last 10 exercises
These more resistance when you are doing strength training, think
arm or leg
curls or
extensions, or allow you to use more of your bodyweight to add to your workouts.
Push ups Crunches Shoulder press Bicep
curls Lateral raise Overhead tricep
extension One
arm row
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
When you hit the weight room in pursuit of strong, toned
arms, bicep
curls and tricep
extensions might be your go - to moves.
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
Of all the
arm toning exercises you can perform, the dumbbell biceps
curl, the reverse wrist
curl, and the overhead triceps
extension may be the absolute three best.
The first was 10 reps of a leg press, bench press, leg
extension, and
arm curl.
Rather than putting all your effort into single -
arm movements for exercises like
curls, rows or
extensions, pick up two dumbbells or kettlebells.
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)
75 Degree Incline DB Bench Press DB Bench Press One
Arm Rows DB Pullovers Bent Over Lateral Raises DB Upright Rows Dumbbell
Curls Overhead Triceps
Extensions Leg
Extensions DB Squats DB Lunges (Press with heels) Lying Leg
Curls Calf Raises
Basic crunches Superset Leg raises Superset Plank 1 - 2 mins Friday: Legs — High rep Leg press wide — 20 × 5 Superset Leg press narrow — 20 × 5 Leg
curl — 20 × 5 Superset Leg
extension — 20 × 5 Step ups - 20 × 5 Superset Walking lunges - 20 × 5 Saturday: Back and
Arms Rear delts — 20 × 5 Wide grip row — 20 × 5 Triceps dips — 20 × 5 Bicep
curls — 20 × 5 Sunday: 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:
It was better at recognizing
arm movements like overhead presses than it was at reading lower - body exercises like leg
extensions and leg lifts, and at one point it even misclassified simple bicep
curls as Russian twists.