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Old 05-18-2011, 07:21 PM   #22
Rich Knapp
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Join Date: Mar 2010
Location: Appleton, WI
Posts: 6,046
Training Exp: > 13 years
Training Type: Bodybuilding
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May 18th

Arm Workouts – 34 sets, 480+ reps for the day

“A” = Bi and Tri 16 sets, 372 reps. Sarcoplasmic Hypertrophy, continues tension, rest pause.

 2-1-2-0 tempo.

Straight Bar Low Cable Bi Curls
1. 50 x 18
2. 50 x 18
3. 50 x 16
4. 50 x 16
5. 50 x 16
6. 50 x 20 (changed up range)
7. 50 x 18
8. 50 x 20

Rope Tri Press Downs, 1/3 range of full contraction
1. 50 x 20
2. 50 x 30
3. 50 x 30
4. 50 x 30
5. 50 x 30
6. 50 x 30
7. 50 x 30
8. 50 x 30

“B” = Bi, Tri – 18 sets, 108+ reps, Myofibrillar, Sarcoplasmic - Hypertrophy ending in saturation.

Machine Preacher Negatives
1. 110 x 5
2. 110 x 5
3. 110 x 5
4. 110 x 5

Machine Preacher Curls
1. 110 x 6
2. 140 x 4
3. 155 x 4
4. 170 x 2
5. Stack x f

Tri press downs – Flat Bar
1. 150 x 8
2. Stack x 6
3. Stack x 8

Tri press downs – V handle
1. 150 x 10
2. 160 x 10
3. 170 x 10
4. 190 x 10
5. 190 x 10
 Liquid sups
6. 70 x Sat set

Man I never added up the reps. WOW
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Last edited by Rich Knapp; 05-18-2011 at 07:29 PM.
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