Friday, November 13, 2009
Men are simple creatures. There are certain things in life that all men want, whether they like it or not. A fast car, a nice house and big arms! Any man who goes to the gym and lifts weights wants stronger arms. The sort of arms that fill your shirt sleeves and send you flying over the chin up bar.
However, whenever you see people training their arms in the gym, you always see the same thing... A line of guys standing in front of the mirror with an intense look on their face whilst performing supinated-grip dumbbell curls. More often than not, the curl is working their lower back more than their biceps through the amount of torque produced swinging the oversized weight up to their shoulder! Remember, bicep curls are for the biceps.
A widely used definition of insanity is doing the same thing over and over and expecting different results. You can only go so far with supinated dumbbell curls! Try this routine and see if you can't shock those noodles hanging out of your shirt sleeves in to growing...
| EXERCISE | SETS | REPS | TEMPO | REST |
| A1) Reverse grip Scott Curl | 3 | 8 | 3010 | 10 |
| A2) Seated 80 degree Hammer curl | 3 | 8 | 3010 | 10 |
| A3) 60 degree incline comfort curl | 3 | 15 | 2010 | 120 |
| B1) Close grip bench press | 3 | 8 | 3010 | 10 |
| B2) Decline dumbbell tricep extension | 3 | 8 | 3010 | 10 |
| B3) High pulley tricep extension with rope | 3 | 15 | 2010 | 120 |
Alex Chaple
Xander Conditioning