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first 3 sets giant set
1)skull krushers, cg bench, and reverse grip bench
all in one set done for 20-10 reps each movement
for 3 sets: which equals 9 sets with 60-30 reps on
each set.
2)straight barbell curls 6 sets at 15-8 reps each set up
to 100lbs.
3)tricep pushdowns started on 4th set of bb curls, for
5 sets.
4)dumbell alternating curls started on 4th set of tri
pushdowns.........5 sets at 8-10 reps, starting with
65lb. dumbells.
5)reverse one arm tricep extensions.......4 sets
6)camber bar curls started on 2nd set of rev. tricep
extension.........5 sets.
7)cable tricep kickbacks........3-4 sets.
8)reverse grip camber-bar curls usually supersetted
with tricep kickbacks...........4-5 sets.
9)hammer curls with dumbells/supersetted with
mid-range dumbell curls.......4 sets
10)tricep rope extensions usually started on 3rd set of
hammer/mid db curls.......4 sets.
11)concentration curls done from 4 different angels.....
for 4-5 sets.
12)behind head dumbell tricep extension.....3 sets
13)cable preacher curl supersetted with hammer grip
regular curl grip.........4 sets.
14)finish up with 40 reps with 135lbs. on close-grip
bench
*on the low end this is 17 exercises
*on the low end 51 sets
*notice all of routine done in 1hr. and 15 minutes
there it is guys some of you may think its way too much, but when you are a psychotic lifter and workout around pros...........you got to pay your dues!!!!! try it sometime, if you think this is much, my friend who use to workout with arnold, gave me a workout he did with the detroit lions everyday while in the nfl, and I could not even finish it on the first day while on steroids, back in 94, so you truly have to test your lifting limits!
1)skull krushers, cg bench, and reverse grip bench
all in one set done for 20-10 reps each movement
for 3 sets: which equals 9 sets with 60-30 reps on
each set.
2)straight barbell curls 6 sets at 15-8 reps each set up
to 100lbs.
3)tricep pushdowns started on 4th set of bb curls, for
5 sets.
4)dumbell alternating curls started on 4th set of tri
pushdowns.........5 sets at 8-10 reps, starting with
65lb. dumbells.
5)reverse one arm tricep extensions.......4 sets
6)camber bar curls started on 2nd set of rev. tricep
extension.........5 sets.
7)cable tricep kickbacks........3-4 sets.
8)reverse grip camber-bar curls usually supersetted
with tricep kickbacks...........4-5 sets.
9)hammer curls with dumbells/supersetted with
mid-range dumbell curls.......4 sets
10)tricep rope extensions usually started on 3rd set of
hammer/mid db curls.......4 sets.
11)concentration curls done from 4 different angels.....
for 4-5 sets.
12)behind head dumbell tricep extension.....3 sets
13)cable preacher curl supersetted with hammer grip
regular curl grip.........4 sets.
14)finish up with 40 reps with 135lbs. on close-grip
bench
*on the low end this is 17 exercises
*on the low end 51 sets
*notice all of routine done in 1hr. and 15 minutes
there it is guys some of you may think its way too much, but when you are a psychotic lifter and workout around pros...........you got to pay your dues!!!!! try it sometime, if you think this is much, my friend who use to workout with arnold, gave me a workout he did with the detroit lions everyday while in the nfl, and I could not even finish it on the first day while on steroids, back in 94, so you truly have to test your lifting limits!
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