| ARM EXERCISES |
HERE IS A SAMPLE ARM ROUTINE & IT WOULD
TAKE AT LEAST AN HOUR IN THE GYM:
2 WARM UP SETS BARBELL CURLS
12 TO 20 REPS, LIGHT WGT
6 TO 8 SETS BARBELL CURLS
AT A WGT WHERE I GET 8-10 REPS (FAILING ON
THE LAST REP)
6 SETS HAMMER CURLS 8-1O REPS
8 SETS REVERSE BARBELL CURLS 8 TO 10 REPS
THAT ROUTINE FOCUSES ON THE BICEPS AND
FOREARMS, WHICH IS WHY THERE ARE MORE
THAN TWO EXERCISES. I CONSIDER HAMMER
CURLS A TRANSITIONAL EXERCISE BETWEEN
BICEPS AND FOREARMS.
THE NUMBER OF SETS AND REPS IS NOT
STRICT. I JUST DO WHAT I CAN IN THE TIME
ALLOWED. THIS IS ALL I WOULD DO FOR ARMS,
SAVING TRICEPS FOR ANOTHER DAY. TRICEPS
GET WORKED VERY HARD ANYWAY DURING MY
CHEST/UPPER BODY ROUTINES.
TAKE AT LEAST AN HOUR IN THE GYM:
2 WARM UP SETS BARBELL CURLS
12 TO 20 REPS, LIGHT WGT
6 TO 8 SETS BARBELL CURLS
AT A WGT WHERE I GET 8-10 REPS (FAILING ON
THE LAST REP)
6 SETS HAMMER CURLS 8-1O REPS
8 SETS REVERSE BARBELL CURLS 8 TO 10 REPS
THAT ROUTINE FOCUSES ON THE BICEPS AND
FOREARMS, WHICH IS WHY THERE ARE MORE
THAN TWO EXERCISES. I CONSIDER HAMMER
CURLS A TRANSITIONAL EXERCISE BETWEEN
BICEPS AND FOREARMS.
THE NUMBER OF SETS AND REPS IS NOT
STRICT. I JUST DO WHAT I CAN IN THE TIME
ALLOWED. THIS IS ALL I WOULD DO FOR ARMS,
SAVING TRICEPS FOR ANOTHER DAY. TRICEPS
GET WORKED VERY HARD ANYWAY DURING MY
CHEST/UPPER BODY ROUTINES.
| BUILD BIG MUSCLE |
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