KING-SIZED Workout: Day 6, ARMS

Steve takes you through each day of his workout.

 DAY 6: ARMS 

BICEPS

STRAIGHT SETS

REST: 90-120 seconds


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  • STANDING WIDE-GRIP CURL: 4 sets, 10-12 reps

On 4th Set: Perform Power Partial and Triple Drop Set

  • SEATED INCLINE DUMBBELL CURL: 4 sets, 10-12 reps

On 4th Set: Perform Power Partial and Triple Drop Set

  • PREACHER CURL: 4 sets, 10-12 reps

On 4th Set: Perform Power Partial and Triple Drop Set

Power Partial = Increase poundage on the 4th set by 30% and perform quarter to half reps in the strongest range of motion for that muscle.

Triple Drop Set = After going to failure, immediately decrease the weight and perform a 2nd set. Then immediately decrease the weight again and perform a 3rd set. A Triple Drop Set requires decreasing the weight twice, so the 4th set of each exercise actually contains 3 sets with no rest in between.

TRI-SETS (3x total)

REST: 30 seconds between exercises; REST: 30-40 seconds between sets

  • DUMBBELL HAMMER CURL: 9-10 reps
  • REVERSE CURL: 9-10 reps
  • CABLE CURL: 9-10 reps 

GO TO FAILURE!

TRICEPS

STRAIGHT SETS

REST: 90-120 seconds

  • CLOSE-GRIP BENCH PRESS: 4 sets, 10-12 reps

On 4th Set: Perform Power Partial and Triple Drop Set

  • CABLE ROPE EXTENSION: 4 sets, 10-12 reps

On 4th Set: Perform Power Partial and Triple Drop Set

  • OVERHEAD ROPE EXTENSION: 4 sets, 10-12 reps

On 4th Set: Perform Power Partial and Triple Drop Set

Power Partial = Increase poundage on the 4th set by 30% and perform quarter to half reps in the strongest range of motion for that muscle.

Triple Drop Set = After going to failure, immediately decrease the weight and perform a 2nd set. Then immediately decrease the weight again and perform a 3rd set. A Triple Drop Set requires decreasing the weight twice, so the 4th set of each exercise actually contains 3 sets with no rest in between.

TRI-SETS (3x total)

REST: 30 seconds between exercises; REST: 30-40 seconds between sets

  • DIP: 9-10 reps
  • WIDE PUSHDOWN: 9-10 reps
  • CABLE ROPE EXTENSION: 9-10 reps 

GO TO FAILURE!

CONTINUE THE KING-SIZED WORKOUT - SHOULDERS >> 

RETURN TO THE KING-SIZED WORKOUT >>

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