On 4th Set: Perform Power Partial and Triple Drop Set
SEATED INCLINE DUMBBELL CURL: 4 sets, 10-12 reps
On 4th Set: Perform Power Partial and Triple Drop Set
PREACHER CURL: 4 sets, 10-12 reps
On 4th Set: Perform Power Partial and Triple Drop Set
Power Partial = Increase poundage on the 4th set by 30% and perform quarter to half reps in the strongest range of motion for that muscle.
Triple Drop Set = After going to failure, immediately decrease the weight and perform a 2nd set. Then immediately decrease the weight again and perform a 3rd set. A Triple Drop Set requires decreasing the weight twice, so the 4th set of each exercise actually contains 3 sets with no rest in between.
TRI-SETS (3x total)
REST: 30 seconds between exercises; REST: 30-40 seconds between sets
DUMBBELL HAMMER CURL: 9-10 reps
REVERSE CURL: 9-10 reps
CABLE CURL: 9-10 reps
GO TO FAILURE!
TRICEPS
STRAIGHT SETS
REST: 90-120 seconds
CLOSE-GRIP BENCH PRESS: 4 sets, 10-12 reps
On 4th Set: Perform Power Partial and Triple Drop Set
CABLE ROPE EXTENSION: 4 sets, 10-12 reps
On 4th Set: Perform Power Partial and Triple Drop Set
OVERHEAD ROPE EXTENSION: 4 sets, 10-12 reps
On 4th Set: Perform Power Partial and Triple Drop Set
Power Partial = Increase poundage on the 4th set by 30% and perform quarter to half reps in the strongest range of motion for that muscle.
Triple Drop Set = After going to failure, immediately decrease the weight and perform a 2nd set. Then immediately decrease the weight again and perform a 3rd set. A Triple Drop Set requires decreasing the weight twice, so the 4th set of each exercise actually contains 3 sets with no rest in between.
TRI-SETS (3x total)
REST: 30 seconds between exercises; REST: 30-40 seconds between sets
