Latest posts

Forum Statistics

Threads
23,845
Posts
469,557
Members
27,180
Latest Member
dkiel2
What's New?

Advanced Level Arm routine 0-6weeks

guss

guss

MuscleHead
Aug 11, 2010
380
179
#1
Advanced level routine, I would say it again: Advanced level routine
Said what? Advanced level routine and so on? Advanced level routine

Hope you get the principal of this: Advanced level routine

Why not give' it another shot, I love it, Advanced level routine

All right;

I will give the practive of this and whenever I will have time, I will post why do this work. Thoses routine is made for 24 weeks, split into 4x6weeks. I will post some beginner-mid level routine later, don't worry. I will give everybody chances to curse me and my descendant.

Perform three times a week,

Week 1-6
Circuit One: Bicep Curls, Staggered-Grip Set
Do the following set;

1) Standing Reverse Grip Ez-Bar Curl 5-7RM on a 302 tempo
2) No rest
3) Seated Hammer dumbell curls 10-12RM on a 302 tempo
4)Rest 10 seconds
5)Scott EZ bar Semi-supinated curl with shoulder width grip as many reps as possible on a 202 tempo
6)Cry and curse me and my descendants for the 2min rest periode
7)Repeat step 1 to 6 twice - you'll probably have to decrease the weight by 5 lbs on every new staggered-grip extend set.

Circuit two: Triceps Extensions-Presses staggered-grip extend set.
Tricep trasher

1)Lying Barbell triceps to the top of the forearm 6-8RM 221 tempo
2)Rest 10 seconds
3)Lying Barbell triceps to chin 6-8RM 301Tempo
4)Rest 10 seconds
5)Close grip bench press on a 221 tempo
6)2min rest while surveying the Spandex scene
7)Repeat step 1 to 6 twice - you'll probably have to decrease the weight by 5 lbs on every new staggered-grip extend set.

Cricuit Three: Incline Curl staggered-grip extend set
1)Incline Hammer dumbell curls 4-6RM 401 tempo
2)Rest 10seconds
3)Incline dumbell Curls Tempo 301
4)Rest 10 seconds
5)Incline Elbows-Out Dumbell Curls 301 Tempo
6)Rest 2 min, while visualizing that PWo shake
7)Repeat step 1 to 6 twice - you'll probably have to decrease the weight by 5 lbs on every new staggered-grip extend set.

Circuit Four: Pressdown staggered-grip extend set
1)Triceps Pressdown Close grip 8-10 RM 401 tempo
2)Rest 10 seconds
3)Triceps Pressdown Medium-grip 301 Tempo
4)Rest 10 seconds
5)Reverse grip tricep pressdown 201 Tempo
6)Rest 2 min, while visualizing that PWo shake
7)Repeat step 1 to 6 twice, drop the weight by 10-20lbs on the reverse grip pressdowns to get the reps in.

Weeks 7-12 is made of superset, hope you enjoy them
The other part will be add this week-end.
 
M

mjc565

New Member
Sep 15, 2010
6
0
#2
and what is your definition of advanced?

What are your lifting stats (bench, squat, deadlift)? body weight? height? bf percentage?
 
T

Theintermediate

Member
Nov 4, 2013
18
0
#4
That's Charles Poliquin's Advanced Arms Program. It's very good.
 
Top