• Barbell curls: 4 sets, 8 - 12 reps • Standing alternate dumbbell curls: 3 sets, 8 - 12 reps • Cambered - bar preacher curls: 3 sets, 8 - 12 reps •
Standing cable curls: 4 × 2 sets, 8 - 12 reps
Coach Shreck shows you how to do
a standing cable curl correctly.
Not exact matches
Instructions:
Stand up tall while holding a
cable curl bar that's attached to a low pulley.
Sample Exercise Setup: Chest — 3 exercises, 1 incline, 1 flat and 1 decline Back — 4 exercises, 1 wide chin up or latt pull, 1 row, 1 pulley or machine row, Deads or pullovers (alternate between these two) Delts — 3 exercises, overhead press, side laterals, bent laterals Triceps — 3 exercises, overhead tricep extension with bar or dumbbell,
cable pressdown, machine dip Biceps — 3 exercises, preacher
curl, barbell or dumbbell
curl,
cable curl Quads — 3 exercises, press of some kind, extension, hack or press or squat of some kind Hams — 1 exercise, leg
curl Calves — 3 exercises,
standing calf raise, bent lower back calf raise (like donkey calf raises where your upper body and lower body are in an «L» shape), seated calf raises Abs - 3 exercises, weighted machine crunch, hanging leg lifts,
cable reverse crunches Traps — 1 exercise, shrugs
•
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
(b)
Cable Reverse
Curls Stand upright while holding a
cable curl equipment that's attached to a low pulley.
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
First the routine in order Smith machine squats deep, calf raises, hamstring
curls, flat bench or incline dumbells, seated rows or wide grip lat pull down
standing curls,
cable tricep extensions.
If you have done at least three of the above exercises and you feel you can't do anymore then leave it, but if you'd rather train till failure then the
standing biceps
cable curl will leave you feeling burnt out by the time you complete your final set.
The standard
cable curl (
standing in front of a
cable apparatus and mimicking a barbell
curl) is a good way to mix up a routine.
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:
The routine is usually «full body» (for example, leg press, bench press, sit - ups, leg extension,
standing military press, seated leg
curl, biceps
curl,
standing calf raise, lat pulldown, machine back extension, seated
cable row;).
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.
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