SGP
20-07-09, 13:59
Barbell cheat-curls - 2 sets, 8 to 12 reps
Incline dumbbell curls - 3 sets of 8 to 12 reps
Concentration curls - 2 sets of 8 to 12 reps
Close-grip barbell presses - 3 sets of 8 to 12 reps
Weighted dips - 3 sets of 8 to 10
Regular cable press-downs - 3 sets of 8 to 10 reps
Barbell reverse curls - 3 sets of 8 to 12 reps
Barbell wrist curls - 3 sets of 8 to 12 το προγραμμα ειναι για χερια και το χρησιμοποιησε ο arnold...το ανεβασα γιατι σκεφτικα πως θα ηταν καλο να υπαρχει στο site...επισης εχω και ενα αλλο που παλι του ιδιου αθλητη που ειναι ολη η προπονιση με superset... Superset one: Barbell curls superset with lying triceps extensions
4 sets of 10 to 12 reps for each superset (combination of two exercises) without rest, or at the very least, minimal rest
Superset two: Alternate dumbbell curls superset with pushdowns (either variety)
4 sets of 10 to 12 reps for each superset
Superset three: Seated incline curls superset with kneeling extensions
4 sets of 10 to 12 reps for each superset
Superset four: Concentration curls superset with one-arm triceps extensions
4 sets of 10 to 12 reps for each superset
Bench Dips - 2 sets of 26 reps
Incline dumbbell curls - 3 sets of 8 to 12 reps
Concentration curls - 2 sets of 8 to 12 reps
Close-grip barbell presses - 3 sets of 8 to 12 reps
Weighted dips - 3 sets of 8 to 10
Regular cable press-downs - 3 sets of 8 to 10 reps
Barbell reverse curls - 3 sets of 8 to 12 reps
Barbell wrist curls - 3 sets of 8 to 12 το προγραμμα ειναι για χερια και το χρησιμοποιησε ο arnold...το ανεβασα γιατι σκεφτικα πως θα ηταν καλο να υπαρχει στο site...επισης εχω και ενα αλλο που παλι του ιδιου αθλητη που ειναι ολη η προπονιση με superset... Superset one: Barbell curls superset with lying triceps extensions
4 sets of 10 to 12 reps for each superset (combination of two exercises) without rest, or at the very least, minimal rest
Superset two: Alternate dumbbell curls superset with pushdowns (either variety)
4 sets of 10 to 12 reps for each superset
Superset three: Seated incline curls superset with kneeling extensions
4 sets of 10 to 12 reps for each superset
Superset four: Concentration curls superset with one-arm triceps extensions
4 sets of 10 to 12 reps for each superset
Bench Dips - 2 sets of 26 reps