Planned to get a big arm workout in because it’s Friday. After my 3 big compounds my triceps were on fire from the pressing movements. Triceps make up two-thirds of the arm. Don’t forget to get your presses in. They will pack on the beef quick. Performed some Power Curls which is a crazy arm blaster. Power Curls are explosive and involve starting on the ground on your knees, hopping to your feet and bicep curling up as you stand. It’s a killer.

The single arm Preacher DB Hammer Curls with the double pump at the top will hit the biceps at a different angle. Using the preacher bench eliminates cheating and get rid of any body english, any cheating from shoulders or hips. That’s the real key to build bigger bicep you have to hit them from various angles and creating tension via weight and/ or tempo.
Featuring: The Ultimate BROrrior

Workout: The Ultimate Arms, Fri 17-July-2015

Workout Technique:

• sets x reps; dumbbells (DB); barbells (BB)
• Tempo (seconds) = (lowering, bottom hold, lifting, top hold); (1.0.1.0)= default
• (↑) Pyramid Up; (↓) Pyramid Down/ Drop Set
• Build up to work sets
• Dirty 30s = Reps of 10 top half; 10 bottom half; 10 full

Workout Program:

A. BB Shoulder Press: 4 x 10 reps

B. BB Squats: 4 x 10 reps

C. BB Bench Press: 4 x 10 reps

D. Lat Pulldowns 3-way superset (to eyes, neck, chest): 4 x 10³ reps (2.0.1.0)

E. BB Power Curls (f/ floor): 5 x 5 reps↑

F. Preacher DB Hammer Curls w/ #FatGrips (2 pumps at top) L/R: 4 x 8 reps (2.0.1.0)

G. Preacher DB Biceps Curls w/ fat grips L/R: 4 x 10 reps (3.0.1.0)

Work. Train. Devour.