PUMP UP THE VOLUME

DAY 1: ARMS

• Tricep dips – 3 sets of 10 reps

• EZ bar curls – 2 x warm-up 10-12 reps; 3 x work 10-12 reps

• Skull crusher – 4 x 10-12reps (make sure to lower the bar behind and past your head, not to the top of your skull, as the name would suggest)

• Hammer curls – 4 sets 8-10 reps

• Tricep kickbacks – 3 sets of 6-8reps

• Seated DB curls-3 sets of 6 reps (hold one arm for 6 reps of the other, squeeze at the top with your repping arm; keep tension on the other arm)

• Rope pushdowns – 4 sets of 6-8 reps

• Barbell 21s – 2 sets of 21 reps (7 low to midrange reps, 7 mid to top reps, 7 full reps)

DAY 2 : LEGS PART 1

• Squat – 2 warm-up sets of 12-15 reps; 5 sets of 8-10 work sets (try go a bit lighter than what you would normally squat, why? Because “ass-to-grass” is real; go lower before you go heavier)

• Seated leg curl – 4 sets of 10 reps

• Bulgarian split squat – 3 sets of 12 reps on each leg

• Leg extensions – 4 sets of 12 reps (try single leg extensions; hook only one leg through at a time)

• Romanian deadlift – 3 sets of 8 reps

DAY 3: BACK

• Pull-ups – 3 sets of 10

• Lying T-bar rows – 4 sets of 12-15 (alternate hand positions on the grips for a different muscle engagement)

• Seated cable rows – 3 sets of 8-10

• Standing lat pull-downs – 2 sets of 12-15 reps (tighten the core while performing this exercise)

• Close-grip lat pull-downs – 4 sets of 8 reps (use the underhand grip for this exercise)

By Maxim Staff

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