I've been using a certain
technique that I've shown to a couple friends, and let me just say
they hate me because of that. Basically, it's a pretty simple
progressive rep workout that works on biceps and shoulders, although
the concept can be carried over to any body part.
I use this as a finishing
exercise in my workout to max out my arm muscles, two times a week.
Okay, so this example is
arms:
Start with alternating
dumbbell curls with between 40 and 70lbs (do 20-60 if you have
trouble with that weight. The goal is for max weight though).
Do 10 reps with each arm
with 40lbs. Rest for 5 seconds and then do 10 with 45lbs. Keep moving
up in 5lb increments until you hit 70lbs. Once you get that high your
reps may be closer to 6 or 8, but push for 10 as long as possible.
After 70lbs, bring it all
the way back down to 40lbs again.
That's one set!
Shoot for 2-3 sets if you
can, and push those arm muscles as hard as humanly possible!
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