Advanced routine for arm mass and strength development..
A1-One arm Scott Zottman curls 41X0 tempo, 4 x 5-7
Using a supinated grip curl the dumbbell to the point just before tension of the elbow flexors is lost, at this point pronate the forearm completely. When the weight is lowered the biceps brachii will have an ineffective line of pull shifting the load to the underlying brachialis, make sure the elbow flexors are fully stretched in the bottom position of the eccentric range before you supinate the wrist and begin the next rep.
B1-Incline off set dumbbell curl 40X0 4x5-7
... Sit on an incline bench holding the dumbbell in an offset grip. Start the exercise with the wrists in a semi supinated position, curl the weight to approx 40 degrees elbow flexion then supinate the wrists and complete the movement. The purpose of the grip is to increase the activation of the short head of the biceps.
C1-EZ Reverse curl 40X0. 3x 8-10
Great forearm strengthening exercise, best performed on a preacher bench to prevent cheating. Use an EZ bar to reduce the stress on the wrists.
These exercise will get your guns growing for summer!!!
www.bodybynaturesupplements.com
A1-One arm Scott Zottman curls 41X0 tempo, 4 x 5-7
Using a supinated grip curl the dumbbell to the point just before tension of the elbow flexors is lost, at this point pronate the forearm completely. When the weight is lowered the biceps brachii will have an ineffective line of pull shifting the load to the underlying brachialis, make sure the elbow flexors are fully stretched in the bottom position of the eccentric range before you supinate the wrist and begin the next rep.
B1-Incline off set dumbbell curl 40X0 4x5-7
... Sit on an incline bench holding the dumbbell in an offset grip. Start the exercise with the wrists in a semi supinated position, curl the weight to approx 40 degrees elbow flexion then supinate the wrists and complete the movement. The purpose of the grip is to increase the activation of the short head of the biceps.
C1-EZ Reverse curl 40X0. 3x 8-10
Great forearm strengthening exercise, best performed on a preacher bench to prevent cheating. Use an EZ bar to reduce the stress on the wrists.
These exercise will get your guns growing for summer!!!
www.bodybynaturesupplements.com
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