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Very High Volume Arm Workout

Wednesday, October 13, 2010 6:01 AM

This is a great routine for hypertrophy. It involves training with incomplete rest intervals. It is inspired by one the training systems developed by IFBB pro Milos Sarcev, who has advised many top physiques competitors from Monica Brant to Dennis Wolf.

A-1 Scott Thick EZ Bar Curls 8-12 reps on a 30X0 tempo, rest 5 seconds
A-2 Elbows Under Bar Close Grip Bench Presses 8-12 reps on a 30X0 tempo, rest 5 seconds
A-3 Seated Hammer Curls 8-12 reps on a 30X0 tempo, rest 5 seconds
A-4 California Presses 8-12 reps on a 30X0 tempo, rest 5 seconds
A-5 Standing Mid Grip Supinated Low Pulley curls Curls 8-12 reps on a 30X0 tempo, rest 5 seconds
A-6 Standing Rope Pressdowns 8-12 reps on a 30X0 tempo, rest 5 seconds
A-7 Standing Rope Neutral Grip Low Pulley curls Curls 8-12 reps on a 30X0 tempo, rest 5 seconds
A-8 Standing V-grip Pressdowns 8-12 reps on a 30X0 tempo, rest 5 seconds
A-9 Standing Mid Grip Barbell 8-12 reps on a 30X0 tempo, rest 5 seconds
A-10 Reverse Grip Bench Presses on Multi-Grip Bar* 8-12 reps on a 30X0 tempo, rest 5 seconds.
             * Hand position is in between supinated and neutral
A-11 Standing Kettlebells Curls Curls 8-12 reps on a 30X0 tempo, rest 5 seconds
A-12 Seated Two Arm French Presses with One Dumbbell 8-12 reps on a 30X0 tempo, rest 5 seconds
A-13 Standing Mid Grip EZ Bar Reverse Curls 8-12 reps on a 30X0 tempo, rest 5 seconds
A-14 Standing EZ bar French Presses 8-12 reps on a 30X0 tempo, rest 5 seconds
A-15 Scott Close Pronated Poliquin Bar Reverse 8-12 reps on a 30X0 tempo, rest 5 seconds
A-16 Seated Two Arm French Presses with Poliquin Thick Parallel Triceps Bar 8-12 reps on a 30X0 tempo, rest 5 seconds

Obviously this program is an accumulation type. The hypertrophy gained is what bodybuilders desire. If training twice a day, this type of training would be the P.M. workout.


 

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