*TIPS – Set up a straight bar on a cable machine. If you have a partner for this exercise, great. If not, push yourself! The objective here is to achieve 100 straight reps in sets of 10. Start with tri´s before moving onto bi´s. Pick a random weight (I suggest starting light) and after every 10 reps randomly choose another weight. As we are warming up don´t go too crazy but be sure to push yourself and you´ll be taxed before this workout even begins! This is what we want. Pre-exhaust those arms so every rep from here on out counts.
Overhead Rope Extensions 5 Sets 20, 16, 15, 12, 10 Reps
*TIPS – As you drop reps, increase the weight.
Incline Dumbell Curls 4 Sets of 10 Reps
*TIPS – Keep your elbows locked in at your sides throughout the movement. DON´T SWING. Try and slow down the negative part of the movement. If done correctly, these are gonna fry your bi´s!
Dumbell Kickbacks 5 Sets of 12 Reps
*TIPS – Using either dumbells or a cable, perform individually. Choose a weight and stick with it. If you are struggling to complete the 12 reps, drop the weight slightly as the most important thing here is FORM. Elbow shouldn´t move alot throught the movement, and really squeeze at the top.
Preacher Curls 21´s 4 Sets
*TIPS – 21´s are seven partial reps, 7 full reps, then 7 partial reps for a total of 21 reps. The partials should be performed for both the top half and bottom half of the movement. Don´t go too heavy here as this exercise is quite demanding.
*TIPS – Ok let´s finish strong. You can do this superset either on a cable machine or using a bar. Go straight from the curls into the crushers. Increase weight slightly each set.