Even though the gym is just about empty and it’s almost closing time, I have to get in some biceps. Curls for the girls.

Personally, I get my big lifts in at the beginning of the workout. That’s the mass building and shaping. Slapping masses of clay on a sculpture. Be efficient with your workout. Move to isolation exercises as the workout continues.

From full body movements and big muscle groups transitioning to smaller muscles and isolation exercises. That’s like the chiseling aspect of sculpting. Working the details.

The problem most young lifters have is packing on size because they are focusing on small muscles and isolation exercises. You never see a tree with huge branches and a small trunk. So why in the hell would you think that you can get 20 inch arms with a 40inch chest?

Workout: Round One Flex, Thu 13-Aug-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

Workout Program:

A. BB Deadlifts (sumo): 4 x10 reps

B. Hammer Strength Wide Chest Press (run stack – change tempo – make it hard): 5+ x 10 reps (3.0.1.0)↑

C. BB Lat Rows – chest supported: 5 x 20 reps + 20s iso-hold at top

D. Leg Extensions (2 legs up & 1 leg down) L/R: 5 x 8 reps (3.0.1.0)

E. Lat Pulldowns 3-way w/ rope (to eyes, neck, chest): 5 x 10 reps (2.0.1.0)

F. Cable Shoulder Front Raises L/R: 4 x 10 reps

G. Cable (low) Hammer Curls w/ rope: 4 x 8 reps (3.0.1.0)

H. DB Preacher Bicep Curls w/ fat grips L/R: 4 x 8 reps (3.0.1.0)

Work. Train. Devour.