How To Train For Mass | Arnold Schwarzenegger's Blueprint Training Program



THE WORKOUT YOU NEED TO BUILD BIGGER BICEPS THIS WEEK

Pyramid sets of 15kg, 12kg, 10kg and 8kg

01

Barbell curl

Sets:4 Reps:8-12 Rest:1 minute

Grab a barbell with a shoulder-width grip and let it hang in front of your thighs. Brace your core as you curl the bar up to your chest, keeping your upper arms stationary. Return under control to the start position.

02

Sets:3 Reps:8-12 Rest:1 minute

03

Incline dumbbell curls

Sets:3 Reps:8-12 Rest:1 minute

Sit down on a bench set to a 45-degree angle holding two dumbbells at your sides with an underhand grip. Curl the weights up to shoulder height, squeeze your bicep then return under control to the start position.

04

Standing double cable curl

Sets:3 Reps:8-12 Rest:1 minute

Stand upright, holding a cable grip attached to a low pulley in each hand. Tuck your elbows in and grip the bar with your palms facing up. Keep your upper arms stationary, breathe out and curl up to your chest. Only your forearms should move. Once your hands are at shoulder level, slowly return to the starting position.

05

Dumbbell bicep curl

Sets:3 Reps:8-12 Rest:1 minute

Stand holding two dumbbells at your sides, palms facing forwards. Move only your forearms to curl the weights up to your shoulders. Return under control to the start position.

06

Straight bar spider curl

Sets:3 Reps:8-12 Rest:1 minute

Set an incline bench to 45 degrees and lie on it face down holding a straight barbell, palms facing up. Curl the bar towards your shoulders and squeeze at the top before slowly lowering.

07

Concentration curl

Sets:3 Reps:8-12 Rest:1 minute

Sit down on bench and rest your right arm against your right leg, letting the weight hang down. Curl the weight up, pause, then lower. Repeat with the other arm.

08

Chin-up

Sets:3 Reps:MAX Rest:1 minute

Grab the pull-up bar with your palms facing towards you and a grip that is narrower than shoulder width. Pull yourself up until your head is above the bar. Slowly lower back to the start position.






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THE WORKOUT YOU NEED TO BUILD BIGGER BICEPS THIS WEEK
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Date: 06.12.2018, 15:40 / Views: 64194