Beserker
Viking King
- Joined
- Apr 9, 2019
- Messages
- 1,103
- Reaction score
- 1,375
- Points
- 113
I’m always up for a challenge, and trying new things. Veteran lifters know how to really get the most out of a workout, so why not share your favorite!
If you try someone’s workout and it’s killer, thank them. Don’t thank unless you tried it, and feel it’s worthy, so as to help rank the workout in a way... not that it’s a competition at all... just there’s no need to criticize anyone that way.
I’ll start.
I have always dedicated a day a week solely to arms. This is one of my favorites. The pump I get from this is outstanding. Intensity has always been crucial to me to build arms... (though I do a heavy day for arms about once a month).
heavy preacher curls with cambered bar (or DBs) superset with heavy skull crushers- 3 sets of 6-8 range, 30 seconds between sets
2-3 minute rest, tops
DB curls on the 30degree incline bench with strict form (keep arms back for full stretch) superset with seated single arm overhead tri extenstions- 3 sets of 6-8 range, 30 seconds between sets
2-3 minutes tops between next supersets
low pulley concentration curls superset with seated mid pulley tricep extensions with rope- 3 sets of 10-12 range, 30 seconds between sets.
2-3 minutes tops rest
reverse grip single arm tri super set with single arm low pulley curls- 2 drop sets each until complete failure... around 25-30 reps each set.
If you try someone’s workout and it’s killer, thank them. Don’t thank unless you tried it, and feel it’s worthy, so as to help rank the workout in a way... not that it’s a competition at all... just there’s no need to criticize anyone that way.
I’ll start.
I have always dedicated a day a week solely to arms. This is one of my favorites. The pump I get from this is outstanding. Intensity has always been crucial to me to build arms... (though I do a heavy day for arms about once a month).
heavy preacher curls with cambered bar (or DBs) superset with heavy skull crushers- 3 sets of 6-8 range, 30 seconds between sets
2-3 minute rest, tops
DB curls on the 30degree incline bench with strict form (keep arms back for full stretch) superset with seated single arm overhead tri extenstions- 3 sets of 6-8 range, 30 seconds between sets
2-3 minutes tops between next supersets
low pulley concentration curls superset with seated mid pulley tricep extensions with rope- 3 sets of 10-12 range, 30 seconds between sets.
2-3 minutes tops rest
reverse grip single arm tri super set with single arm low pulley curls- 2 drop sets each until complete failure... around 25-30 reps each set.