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Old 06-30-2013, 05:30 PM   #18
Ramrod
"1500" by 2017
Max Brawn
 
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Join Date: Oct 2012
Posts: 3,138
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Training Type: Powerlifting
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I know this is an older thread, but never saw anyone stat this.. I believe Biceps and Triceps need to on the same workout and super setted. If your wanting Size.

Something like this works very well.

Warm ups
Alt. DB Curls Super Setted with Rope Pressdows 3x15

Core Sets Rest /Pause DC Style but with 4 sets and total around 20reps
Preacher Curls Super Setted with Skull Crushers

Then I like to do FST-7 sets with.. (7x12)

Double Biceps Cable Curls Super Setted with a tricep Machine

Then on to Forearms

It's worked ok for me...

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Meet PR's: 480/320/520 = 1320 @180
RAW PR's 520/340/585 = 1,445
Standard Gear Meet 573/451/650 = 1674 @ 198
Gear PR's 635/480/672 = 1787

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