Arm pump dunzo.
12/13 - Biceps/Triceps/Abs (Bens Mass Gain Routine #2 - week #11)
*rotate bi and tri exercises - 2-3 min rest between sets)
Cross Body Hammer Curls: warmups: 15x15, 25x15 … working sets: 45x10x4 (let weight come all the way down and really force contraction hard at top … hard grip on db throughout)
Rope Pressdowns: warmups: 40x15, 60x10 … working sets: 90x12x4 (attach two ropes to make it longer, walk back fro pulley a bit and pull backwards)(squeeze hard at bottom for a second, keep elbows tight to side for good stretch)
Barbell Curls: warmups: 40x10 … working sets: 80x8x3 (3 second negative, keep perfect form)
Machine Dips: warmups: 110x15 … working sets: 195x12, 215x10, 235x8 (don’t fully lockout, keep constant tension, 3 second negative)
Seated EZ Bar Preacher Curls: 70x10x3 (squeeze hard at top, only come 90% down not fully extended)
Overhead Cable Extensions: 150x10x3 (lower weight behind head and pause at stretched position for a second)
High Cable Curls: 30x10x3 (focus on contracting where bicep is at shortest … with elbow elevated and almost behind head … slow reps under full control)
Single Arm Cable Extensions: 35x10x3
Leg Raises: bwx15-20x3 (focus blowing all air out on crunch)
Decline Crunches: Bwx15-20x3 (focus blowing all air out on crunch)
Pulldown Crunches: bwx15-20x2 (hang from bar and vacuum really blow all air out and pull abs to paint).