Chest
Incline Barbell Press 4 sets of 8, 10, 6, 15 reps
Flat Dumbbell Press 4 sets of 10, 8, 4, 10 reps
Free-body Dips 3 sets to failure (everyone's reps will be different, just go until you can't)
Decline Hammer Strength Press 3 sets of 10, 5, 10 reps
Cable Crossover 3 sets to failure
Biceps and Triceps (SUPER SETS ONLY, one bicep exercise immediately followed by triceps, etc.)
Standing Barbell Curl 3 sets of 6, 8, 10 reps (SSw) Tricep Pressdown 3 sets of 15, 15, 10
Incline Dumbbell Curl 3 sets of 10, 8, 8 reps (SSw) Overhead Tricep Rope Extensions 3 sets of 10, 12, 15
Standing Cable Curl 1 set of 50 (SSw) Tricep Rope Press down 1 set of 50
The workout is designed to absolutely exhaust these muscles, while also giving you an excellent pump in the arms that will lead to excellent growth. Reps can vary slightly, but attempt to follow the scheme and you will find that the weights you choose lead to excellent results. Remember, don't ever stop a set just to hit a number. If you wanted to do 12 reps, did them, and still feel alright, crank out a few more, burn that muscle.
I hope you all give this a go. Doing so, you'll stay fit forever.
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