This routine is from a January, 1968, issue of Muscle Training. The article title was “How To Build Big Arms”, and it was written by Mr. Olympia Bill Pearl.
- Lat machine triceps push down – 4 sets x 10 reps
- Seated Dumbbell Curls – 4 sets x 8-10 reps
- Barbell Tricep Extensions – 4 sets x 8 reps
- Tricep Dips Between Stools – 3 sets x 10-12 reps
- Barbell Curls – 4 sets x 8-10 reps
Arm Workout Notes
On lat machine press downs, maintain good technique. Keep your arms at your side, and lock them down so your elbows do not move and remain fixed. For each repetition, perform a complete extension.
While performing seated dumbbell curls, keep your back upright and perform a complete curl. Reps should be strict with no swinging.
Also called the French press, make sure to keep your elbows high when performing barbell extensions. Use about an 8 inch hand spacing. Reps should be strict.
For dips, place your hands on 2 stools. Feet should be elevated, and higher than your hands. Bill Pearl believed this would tax the triceps more.
Barbell curls should be strict. You shouldn’t lean back, push your elbows into your sides, or swing the bar at all.