Milos's arms workout !!

[Stavios]

Training arms with Hide - 08/23/2006
 
 
 
 
1 GIANT SET – done as a warm up with somewhat lighter weight – but making sure to SQEEZE muscle much longer in every rep…
 
A- Standing (leaning on the wall with hips and back “glued” to the wall) reverse grip EZ curl bar curls with 50 pounds X 10 reps
B- High pulley triceps pushdowns with for 10 reps (weight is different with each stack – so there is no point mentioning as a reference…)
C- Preacher curls with 80 pounds with the EZ-curl bar X 10 reps (squeezing at the top for 2 seconds and going ALL THE WAY down – to completely straight arms and pausing for the second)
D- Seated overhead triceps extensions with the same 80 pound EZ-curl bar for 10 reps
E- Seated straight bar seated curl with 40 pounds for 10 reps. From that seated position lower the bar to ALMOST touching your legs (I tell my clients to consider their legs are glass table and they have to touch that table – without breaking it). Than –contract your biceps as hard as you can as you are lifting the bar – ALL THE WAY until it touches your forehead. I also tell my clients to treat forehead as the “glass” – so they have to just touch it without breaking it).
F- Barbell French press (“skull crushers” – but not lowering the barbell to the forehead – instead lowering behind the head and resting it on the bench. After “2 second” COMPLETE pause in that position – explosively raise the barbell all the way up and make sure you contract your triceps in locked position (many have the tendency to relax in the top position as they are locking the elbows – but I insist in actually contracting the triceps as hard as possible in that position). Ten repetitions with 95 pounds.
G- Standing “power” EZ bar curls with 100 pounds for 10 reps using the wide grip. (explosive powerful reps with continuous tension throughout the set)
H- Dip machine – triceps dips. Ten repetitions with 150 pounds.
I- Preacher biceps “Hammer Strength” machine curls – 10 reps with 70 pounds.
J- Dumbbell triceps kick backs. Ten repetitions with 25-pound dumbbells.
 
 
Second GIANT SET:
Repeat A to J with heavier weight and add:
K – Seated dumbbell curls with supination at the top. Ten reps with 45-pound dumbbells
L – Close grip bench press – 10 reps with 135 pounds
 
Third GIANT SET:
Repeat A to L again with heavier weights and add:
M – Standing EZ curl bar close grip curls – 10 reps with 95 pounds.
N – “Arnold triceps pullover”  - 10 reps with the same EZ- bar 
 
Fourth GIANT SET:
Repeat A to N with the SAME weight and add:
O – Incline bench dumbbell Hammer curls with 25 pounds for 10 reps
P – Incline dumbbell triceps overhead extensions with the same 25-pound dumbbells for 10 reps
 
Fifth GIANT SET:
Repeating the giant set # 4 (previous giant set) but with slightly heavier weight.
 
Sixth and final GIANT SET:
 
Starting with:
Q – High pulley cable REVERSE grip triceps pushdowns (using the short straight bar). 120 pounds for 10 reps (holding the bottom position for 2 second maximal contraction).
R – High pulley upside down lying on the flat bench cable curls using the same bar, same grip and the same weight. Also holding maximal contraction for two seconds every single rep!
S – Triceps dips – using the body weight and strongly contracting the triceps at the top. Ten reps.
T – Low pulley cable curls for 10 reps (90 pounds)
U – High pulley overhead triceps extension in bent-over position – 10 reps with 80 pounds.
*******and after completing Q to U – continue by REPEATING complete fifth giant set (everything from A to P).
 
So LAST (sixth) giant set is combination of 21 exercises done ONE AFTER ANOTHER – without any rest in between (OK – with least amount of rest in between exercises. Longer rest beats the purpose of the giant sets. I DO NOT WANT TO GIVE the time for muscle to recover – so I insist that my partners move from one exercise to another AS FAST AS THEY CAN).
 
Last giant set is – 210 repetitions long!!!!
 
The whole workout is:” 890 repetitions long”
100 reps (1st giant set)
120 reps (2nd)
140 reps (3rd)
160 reps (4th)
160 reps (5th)
210 reps (6th)

I tried it yesterday, it was pretty awesome. I must admit that I wasn't able to go with heavier weights as the workout went by.

my arms a VERY sore today so I guess it worked well

thanks for the workout Milos

[benjamin pearson]

BITCH WORKOUT

[Rudee]

How the hell do you accomplish Giant Sets these days with gyms as crowded as they are nowadays, forcing you to wait for your turn with the equipment?    Maybe if you had your own private gym, otherwise, no friggin' way.

[affy]

i guess its a great way to get out of a plateau

just for a change every few months

no way anyone can do that many sets and reps every week

[Saxon]

no way anyone can do that many sets and reps every week

There is no way I would remember what exercises or what order to do them in 

[IceCold]

milos real arm workout:


inject synthol and esiclene and hopefully not hit a vein and cause sudden pulmonary and cardiac failure. 

[pumpster]

milos real arm workout:


inject synthol and esiclene and hopefully not hit a vein and cause sudden pulmonary and cardiac failure. 

Another useless post.

[IceCold]

Another useless post.

care to describe your arm workout on the bowflex?

didnt think so. 

[pumpster]

You'd have to bring a list of exercises with you.

I guess it might be good for shock value but there are easier less disorienting ways.

[pumpster]

care to describe your arm workout on the bowflex?

didnt think so. 

Brainless & humorless once again.

[The Squadfather]

hahahahahaha, i don't give a shit if he did 11,558 reps, he's still using girl weight.

[slaveboy1980]

haha people pay 100s of dollar an hour just to have some guy make em do

weird exercise combinations that anyone could make up.

heck, i could come up with some really really bizarre routines if i wanted to.

[IceCold]

Brainless & humorless once again.

you can think of all the 'less' words possible, you still havent given us your arm workout on your bowflex.

[pumpster]

you can think of all the 'less' words possible, you still havent given us your arm workout on your bowflex.

The funniest thing about this is the fact that "Icecold" is cracking only himself up. LOL

[IceCold]

The funniest thing about this is the fact that "Icecold" is cracking only himself up. LOL

believe me, funny is the last thing associated with you.

sad and pathetic come to mind.

you could stop all this by simply stating why you choose to use a bowflex and not go to a gym?

why have you not done so?

[Mr. Michael Moore]

The funniest thing about this is the fact that "Icecold" is cracking only himself up. LOL

No, pumpster, actually I laughed when I got to read Icecold's post in reference to your bowflex arm workout.

In fact, anything that could render a nice owning of you is always laugh material....

[pumpster]

No, pumpster, actually I laughed when I got to read Icecold's post in reference to your bowflex arm workout.

In fact, anything that could render a nice owning of you is always laugh material....

Is there anything more pretentious than "mr. michael moore"..bwahahahahaahahahah absolutely perfect for this blowhard.

[Mr. Michael Moore]

Is there anything more pretentious than "mr. michael moore"..bwahahahahaahahahah absolutely perfect for this blowhard.

Flame on, BLOWflex hero.........

Hey , Pumpster, I trained LEGS at a GYM today. It was GREAT !!! You should try that at least once in your lifetime, one of the greatest experiences ever!

[pumpster]

Flame on, BLOWflex hero.........

Hey , Pumpster, I trained LEGS at a GYM today. It was GREAT !!! You should try that at least once in your lifetime, one of the greatest experiences ever!

Someone posted this pic of the pretentious blowhard "dr. michael moorer"...ROFL

[Mr. Michael Moore]

Someone posted this pic of the pretentious blowhard "dr. michael moorer"...ROFL

 

[Stavios]

How the hell do you accomplish Giant Sets these days with gyms as crowded as they are nowadays, forcing you to wait for your turn with the equipment?    Maybe if you had your own private gym, otherwise, no friggin' way.

I always go to the gym around 9 pm so there isn't a lot of people.

it took be about 10 minutes to put everything in place and I was ready to go !

I can't say I'd do it every week, I would alternate it with a heavy arms workout too with lower reps of 6-8

[kiwiol]

Training arms with Hide - 08/23/2006
 
 
1 GIANT SET – done as a warm up with somewhat lighter weight – but making sure to SQEEZE muscle much longer in every rep… blah, blah, blah
 

I can see this workout giving you a great pump, esp. if you're on the juice. But if you're natural, it's probably good for only about 2 weeks, after which it'll fail to stimulate growth, since you need progressive overload and a 6-8 rep range (to failure) if you wish to induce eventual hypertrophy. Like someone mentioned before, it'd be good to use it to get through a plateau, by doing it a few times inbetween 12 week (or more) cycles of heavy training, but not make it a norm.

[HalloweenMan]

how come putting someones name in quotes is supposed to be an insult.  im surprised all the brainiacs on here cant come up with anything other than,   ok "username" 

[BEAST 8692]

milos is richard simmons on gear.

[The Squadfather]

milos is richard simmons on gear.

Miloos is nowhere near that masculine.