Biceps Concentration Curls (alternate with Preacher Curls) 3 sets of 8 - 10 reps Incline Curls (alternate with Incline Hammer Curls) 3 sets of 10 - 12
reps Hammer Curls (alternate with High Pulley Curls) 3 sets of 12 - 15 reps
Deadlifts 2 x 5 abs 3 x 15 - 20 reps with a plate on your chest Rows 2 x 4 - 8reps (do variations of barbel and dumbbell rows on alternate weeks) Pull downs 3 to failure Wide grip curls 2 x 8 - 12
reps Hammer curls 2 x 8 - 12reps
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.
Chin ups — 3 sets to failure Bent rows / Deadlifts (alternate each week)-- 2 - 3 warm up sets then 2 x 5 - 8
reps Wide grip lat pull - downs 2 work sets, 8
reps EZ
curls — 2 sets,8 - 10
reps Hammer dumbbell
curls — 2 sets, 8
reps Crunches — 3 sets, 25
reps
That being said, he keeps the
reps in the relatively high 12 — 20 range on both EZ - bar
curls and
hammer curls.
• 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
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)
Returning to the start position is one rep.. This Tate D / B set then gets a superset immediately afterwards with the same amount of
reps doing D / B
hammer curls.
Shoulder Press Upright Row Side to Front Raise (light weight: 3 sets: 15
reps)
Hammer Curl Skull Crushers Overhead Tricep Extensions Biceps
Curl
2B) Superset with Dumbbell
hammer curls standing on one leg (3 sets of 10
reps, light weight)-- again, for stability.
Upper Body Workout standard crunch 4 set
rep 25 Oblique crunch 2 each side set
rep 25
hammer curl 2 set
rep 25 dumbbell press set 2
rep 25 15 push ups standing...
Weighted Chins: 2 sets x 8 — 10
reps x 1 Drop Set Bodyweight Weighted Dips: 3 sets x 8 — 10 Reps x 1 Drop Set Bodyweight Preacher Curl: 2 sets x 8 — 10 reps Hammer Strength Chest Press: 3 sets x 8 — 10 Reps Pallof Press: 3 sets x 12 reps Dumbbell Pullovers: 2 sets x 8 — 10 Reps Plyo - Push Ups: 3 Sets to Fai
reps x 1 Drop Set Bodyweight Weighted Dips: 3 sets x 8 — 10
Reps x 1 Drop Set Bodyweight Preacher Curl: 2 sets x 8 — 10 reps Hammer Strength Chest Press: 3 sets x 8 — 10 Reps Pallof Press: 3 sets x 12 reps Dumbbell Pullovers: 2 sets x 8 — 10 Reps Plyo - Push Ups: 3 Sets to Fai
Reps x 1 Drop Set Bodyweight Preacher
Curl: 2 sets x 8 — 10
reps Hammer Strength Chest Press: 3 sets x 8 — 10 Reps Pallof Press: 3 sets x 12 reps Dumbbell Pullovers: 2 sets x 8 — 10 Reps Plyo - Push Ups: 3 Sets to Fai
reps Hammer Strength Chest Press: 3 sets x 8 — 10
Reps Pallof Press: 3 sets x 12 reps Dumbbell Pullovers: 2 sets x 8 — 10 Reps Plyo - Push Ups: 3 Sets to Fai
Reps Pallof Press: 3 sets x 12
reps Dumbbell Pullovers: 2 sets x 8 — 10 Reps Plyo - Push Ups: 3 Sets to Fai
reps Dumbbell Pullovers: 2 sets x 8 — 10
Reps Plyo - Push Ups: 3 Sets to Fai
Reps Plyo - Push Ups: 3 Sets to Failure
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: