Dr. Pain

This was a response long ago to a friend who wanted me to FRY his arms!

AGAIN, I must state, this is just a W/O, do what is best for you, hopefully new ideas for some! If your not intermidiate or advanced, use what you can, don't attemp this volume!





Too easy!

How much time do I get and how manys sets?

Tell you what, I'll keep it simple

TRI's

Cambered bar pushdown warm-up 4 sets 10-12 reps

Incline french presses, set up two E-Z curl bars, one with 10 kilo plates, the other heavier, 4 single drop sets 10 then 8 reps, no rest, then 2 minutes, raise the heavier weight get 8-10 and 8, repeat heavier, repeat rep out at each weight!

Seated cable rope overhead extensions 4 ascending sets

Cable kickbacks 4 ascending sets, 10 reps palms down, immedeiate 10 reps palms up, NO REST(keep your elbow high), short rest intervals between sets

Finishing exercise, one arm rope pushdowns, 4 ascending sets, single drop on the last one, 10 reps, full extension (contraction), by pushing the wrist and thumb all the way down and back! (Keep your shoulders level)

On to BI's

Lee Haney Triset

w/o rest do three exercises in a row, 4 sets, the last set, single drop on each exercise before you move on to the next NO REST (only as long as it takes to change positions), then rest between trisets

First E-Z curl curls, wide grip, increase weight each time, Have a second bar ready for your 4th set (dropset) 12,10,8,8 rep out

Next, preacher cable curls with a straight bar or cambered, narrow grip increasing weight 12,10,8,8, rep out!

Last, standing DB curls, but starting half way up, arms 45 degrees out to the side, squeeze hard, 10 reps of the half movement, rep out on the last drop

Then 3 sets incline hammer curls, good form!

Finishing BB curls no weight 50 reps, ONE SET!

That all folks! BTW I've done this many times!

DP

ksiebert

My arms are sore thinking about it

Jodi

Bump

Essence EFA