.......on your next arm day!!
Take one exercise and do a light set,then add another exercise to it(opposing musclegroup) and Super-Set them.......... after a short rest,you then add another exercise and do a Tri-Set,then yet another, and do a Giant Set,add one more for a bigger Giant-Set after a brief rest of course,and add yet one more still for your biggest Giant-Set.
No rest between exzercises........only rest a short while after all combos are completed,then go again.
This is a sample day from my own journal............try it,it`s a monster!!
Fri. Mar. 23rd.
Triceps/Biceps,Forearms,Abs,Cardio:
Triceps/Biceps:
Skullcrushers:
70-20
Super-Set:
{Skullcrushers:
80-15
{Barbell Curls:
80-10
Tri-Set:
{Skullcrushers:
90-12
{Barbell Curls:
90-10
{One-Arm DB Extensions:
22.5-15
Giant-Set:
{Skullcrushers:
90-12
{Barbell Curls:
90-10
{One-Arm DB Extensions:
25-15
{Incline DB Curls:
25-10
Giant-Set:
{Skullcrushers:
90-12
{Barbell Curls:
90-10
{One-Arm DB Extensions:
30-12
{Incline DB Curls:
25-10
{Pressdowns:
6pl.-15
Giant-Set:
{Skullcrushers:
90-12
{Barbell Curls:
90-10
{One-Arm DB Extensions:
30-10
{Incline DB Curls:
25-10
{Pressdowns:
7pl.-12
{Cable Preacher Curls:
5pl.-10
Giant-Set:
{Skullcrushers:
90-12
{Barbell Curls:
90-10
{One-Arm DB Extensions:
25-12
{Incline DB Curls:
25-10
{Pressdowns:
6pl.-15
{Cable Preacher Curls:
3pl.-15
{Bent-Forward Cable Extensions:
7plates-20
Forearms:
Wrist Curls:
3 x 20 with 80 pounds
1 x 20 with 60 pounds
I can go much heavier,but try this and watch the weight feel like a veritable ton.
This may be more effective than all the straight out Giant-Sets Milos advocates since the volume is not as high............but it`s fucking brutal just the same if done correctly with minimal rest time.
Enjoy the pain!!
