a year ago
marshalledgar
in English · 1,909 Views
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Super-Set Arms Workout
I'm sure that I told you all before, that my arms are the most stubborn muscle group on my body. Well, it's true and drives me crazy! So I am going to give this Damien Patrick lift routine a try for the next 6-8 weeks and see if I can't make some significant changes. No doubt, I will probably tweak this a smidge, but I plan to stick to the program for the most part by and large.
If you don't know who Damien Patrick is, he's got a channel on YT under the same name and is a fitness guru in Los Angeles. The guy is super smart and super nice--awesome combo!
www.youtube.com

Super-Set Arm Workout:

SUPERSET #1

OLYMPIC BAR CURLS- 3 SETS X 15/12/10
BENCH TRICEP DIPS- 3 SETS X 15/12/10
45 SECONDS REST
DROP SET
OLYMPIC BAR CURLS- 8 REPS/ 5 REPS
BENCH TRICEP DIPS- 10 REPS WITH WEIGHT/ 10 WITHOUT

SUPERSET #2

DEAD HANG HAMMER CURLS- 4 SETS X 10 REPS
BEHIND THE NECK TRICEP EXTENSIONS- 4 SETS X 10 REPS
45 SECONDS REST

SUPERSET #3

CLOSE GRIP BENCH PRESS- 4 SETS X 10 REPS
SKULL CRUSHERS- 4 SETS X 10 REPS
SEATED DUMBBELL CURLS WITH OFFSET GRIP- 4 X 10 REPS
60-75 SECONDS REST MAX

SUPERSET #4

MID-RANGE CURLS- 4 SETS X 15/12/12/10
CABLE REVERSE GRIP TRICEP EXTENSIONS- 4 SETS X 15/12/12/10
45 SECONDS REST
Who else is going to implement this super-set into their arms routine?
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oh boy, I will give it all I got.
a year ago·Reply
20
we can do this
a year ago·Reply
20
Wow!! i need this!!
a year ago·Reply
10
This is some intense shit
a year ago·Reply
10