Biceps: SMASH UP The Advanced Pre-exhaust arm routine.

  • Posted by a hidden member.
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    Sep 22, 2007 7:28 AM GMT
    A lot has been said about biceps training on other bodybuilding forums, here at REAL JOCK and in countless training books. However, I've been faithful to one book on bodybuilding which has served me very well ever since it's first publication in 1985. The New Encyclopedia of Modern Bodybuilding : The Bible of Bodybuilding: by Arnold Schwarzenegger and Bill Dobbins. I'm not a trainer. However my workouts for the past 30 yrs. have been disciplined, focused and consistently revised.
    Many men here at REAL JOCK have asked me to give advise on training, which I've tried to accommodate. As I mentioned earlier, I am not a trainer.


    The Advanced Pre-exhaust arm routine
    performed once every other training week cycle.

    On the weeks you are not doing this PRE-exhaust routine
    continue your own personal arm work out.

    ---side note----
    [ After this Pre-exhaust routine, it's recommended that you flex
    your arms "hard" / double biceps pose---side tri pose etc..etc].

    Here we go.


    BICEPS--------------

    1) Standing hammer curl 2-3 sets X 6-8 reps 40 lbs

    2) Standing palms up Dumbbell Curl 2-3 sets X 6-8 reps 40 lbs

    (Rest 0-10 sec)

    3) standing hammer curl 2-3 sets X 6-8 reps 35 lbs

    4) Standing palms up Dumbbell Curl 2-3 sets X 6-8 reps X 35 lbs

    (Rest 0-10 sec)

    5) standing hammer curl 2-3 sets X 6-8 reps 30 lbs

    6) Standing palms up Dumbbell Curl 2-3 sets X 6-8 reps X 30 lbs

    TRICEPS-----------------

    1) Seated EZ bar tricep extension 3 sets X 6-8 reps
    
2) EZ bar tricep extension to forehead 3 sets X 6-8 reps

    3) Decline bench EZ bar tricep extension 3 sets X 6-8


    ------alternate routines for variety ----------------------------

    BICEPS--------------

    1) Incline dumbbell curl 2-3 sets X 6 reps
    
(10 seconds rest)
    
2) seated Barbell Curls 2-3 sets X 12 reps
    
(10 seconds rest)
    
3) Overhead Cable curl 2-3 sets X 25 reps

    (120 seconds rest,)

    repeat 1-2-3 sets

    TRICEPS---------------------

    1 Kneeling V-Bar low pulley cable extension 2-3 sets X 6 reps
2 Lying Tricep extension to forehead 2-3 sets X 12 reps
3 2 dumbbell kickbacks 2-3 sets X 25 reps.


    ----------------- end---------------------






  • Posted by a hidden member.
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    Sep 22, 2007 3:31 PM GMT
    Thanks for the tips monster. You arms are hot. Actually, if I saw you on a dark street, I might turn tail and run. :)
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    Sep 23, 2007 10:01 PM GMT
    Gonna try that one out in November when I start bulking again as that sounds like a nice painful routine.

    Can I ask a question tho as my gym time is rather limited rather than go for 2-3 sets (each superset that is) at a lower weight bearing I mind theres a lot of repetition do you feel that it would work as well with one heavier set to failure? but still with the other supersets?
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    Sep 24, 2007 3:49 AM GMT

    This routine is not set in stone. In fact there's never been a routine designed that was set in stone. If you feel it would be best performed differently, by all means make any revisions you feel would work best for you.
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    Sep 25, 2007 8:06 PM GMT
    yeh I understand that was just wondering if you had had any success with any variations on it
  • Posted by a hidden member.
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    Sep 26, 2007 1:01 PM GMT
    I've been training 30yrs ..there have been many variations on this routine.
    So yes, as you can see I've had some success with different variations of this routine.

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    Sep 26, 2007 3:08 PM GMT
    oh gee that was helpful dont worry I can tell you are doing something right I didnt need an image and wasnt massaging your ego for you to put one up


    I just thought that with your experience you may have monitored your progress and seen what way your body has responded to other variations on that theme, but no biggie shall work it out myself
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    Sep 27, 2007 11:32 AM GMT
    YES.
    I think you understand my point exactly.

    This is the whole KEY to weight training; no one can actually make any routine work for you. People who promise results from a crash course are just selling you a line of bull.

    You have to make it on your own. create your own routine
    One that works best for your body type.

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    Oct 02, 2007 8:40 PM GMT
    totaly agree with you on that but there's little point reinventing the wheel or mending a broken one tho if you dont know whats wrong with it in the first place

    And yeh dont blame ya showing off ya bastard go hide those skinny arsed arms somewhere else icon_lol.gif
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    Oct 02, 2007 9:00 PM GMT
    Thanks for the tip, monstermuscle. I'm gonna try this out, tonight. Just so I'm clear, the odd-numbered steps are the pre-exhaustion moves, and the even-numbered steps are the compound moves. Is that correct?
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    Oct 03, 2007 7:05 AM GMT
    That is correct

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    Oct 12, 2007 6:18 PM GMT
    Monster, this looks amazing, I'm gonna try it. Thanks!