Training
Articles
A Plateau Busting Arm Routine
by Charles Poliquin
8/20/2009 10:32:27 AM
This is quick and dirty to improve the size of your elbow flexors. It specializes on bringing the long head of the biceps in size.
A1. Seated Barbell Curls: 3 x 6-8 on 20X0 tempo, rest 10 seconds
A2 Standing Close Grip Barbell Curls
3 x 12-15 on a 30X0 tempo, rest 2 minutes.
Note: you can normally curl about 20-30% more weight in the Seated Barbell Curls
B1. Incline 30 degree
Dumbbell Curls: 3x6-8 on 20x0 tempo,
rest 10 seconds
B2. Incline 45 degree
Dumbbell Curls 3x6-8 pm 20x0 tempo,
rest 10 seconds
B3. Incline 60 degree
Dumbbell Durls 3x6-8 on 20x0 tempo,
rest 120 seconds
If you found this article interesting, you might also enjoy:
Copyright ©
Back to top