Arms (6/3/13)

It looks like a lot, but don't get intimidated. Work through keeping rest to a minimum and it shouldn't take much more than 1 hour.

Arms

• Max Rep Chin-ups
• 1 set
• Close-grip Bench
• 4 sets x 12 reps
• Standing Straight-bar Curls
• 4 sets x 6
• Low reps so go heavy and flex arms throughout
• Straight-bar Skull Crushers
• 4 sets x 10
• Hands at shoulder-width, keep elbows in line with hands and shoulder (don’t let them bow out)
• Seated Dumbbell Curls
• 4 sets x 10
• Slightly recline bench, work one arm at a time
• Iso Tricep Extension
• 4 sets x 15 each arm
• Standing next to cable machine, set pulley height at eye level, grab the ball that stops cable from entering pulley and stand erect. Holding ball in hand, keep upper arm in line with your body and parallel to floor as you extend hand out flexing triceps the entire time. Bring hand back so arm makes 90 degree angle = 1 rep.
• Death By Chin-up
• Start with 1/3 of max rep chin-up
• With a continuously running clock, you have 1 minute to complete that many reps
• At the start of the next minute, you have 1 minute to complete starting number + 1, then +2 and so on
• Example: max rep chin-up of 15
• 15 x 1/3 = 5
• Start clock
• Complete 5 reps between 0:00 – 0:59 seconds
• Complete 6 reps between 1:00 – 1:59 minutes
• Complete 7 reps between 2:00 – 2:59
• Continue adding 1 rep every minute until you can no longer complete given reps in time allotted

Niko Countouriotis
Fireman