Swolio Armz | PUMP :30
2.23.24 // SWOLIO ARMZ BARBELL GAUNTLET: 6 TOTAL ROUNDS (15 MINUTES) Curls: 30 reps Skullcrushers: 20 reps Reverse Curls: 30 reps Overhead Extensions: 20 reps AMRAP SUPERSET: 10 MINUTES AMRAP: As Many Rounds...
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Absurd Arm Annihilation | PUMP :30
2.2.24 // ABSURD ARM ANNIHILATION WARMUP: 5 MINUTES Bench Bar Curl: 100 reps (don’t rack it) Bench Bar Skullcrushers (to the nose): 100 reps 15 MINUTE SUPERSET 15, 12, 10, 8, 30...
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Sleeve-Splitting Swole Sesh | PUMP :30
1.26.24 // SLEEVE-SPLITTING SWOLE SESH WARMUP PUMP TRI-SET: 4 MINUTE AMRAP *AMRAP: As Many Rounds & Reps As Possible Hammer Curls: 20 reps Regular Curls: 20 reps Kickbacks: 20 reps MAIN MOVEMENT: 14...
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Hingle-McKringle Arm Pumpz | PUMP :30
1.19.24 // HINGLE-MCKRINGLE ARM PUMPZ WARMUP: 2 MINUTES Hammer Curls: 50 reps Dumbbell Rollbacks: 50 reps MAIN SUPERSET: 3-5 SETS (15 MINUTES) Rep Progression Regular & Hammer Bicep Curls: 6 reps *1-1, 2-2,...
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GS #24 – ARM DAY YES!!!
FRONT SQUAT 10 Second Pause to a MAX 1, 1, 1, 1, 1, 1 reps WARMUP Barbell Curls: 100 reps Band Pushdowns: 100 reps HEAVY Cheat Curls Pyramid: 10, 8, 6, 4, 2 reps Straight Bar...
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GET STACKED #23 – ARMZ
3-4 SET SUPERSET GHD: 15 reps Back Extensions: 15 reps Weighted crunches: 25 reps Then: 1 set: Walking Lunges: 2-3 minutes SQUAT: Front Squat Double Max 2, 2, 2, 2, 2, 2, 2 reps ARMZ...
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GET STACKED #19 ARMZ & BENCH
UPPER BODY 2 SET WARMUP (NON-STOP) Band or Triceps Pushdowns: 20-30 reps Band Pull Apart or Face Pulls: 20-30 reps 2 Move Rotator Cuffs: 20 reps each (Video Below) CONJUGATE BENCH WORK Use 3,3,3,3 reps...
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SPEED SQUATS – DEADLIFTS- ARMS
3 SET SUPERSET WARMUP (NON-STOP) Good Mornings: 10 reps (light 95-135 lbs.) Stiff Leg Deadlifts: 10 reps (light 135 lbs.) GHD: 10 reps (add 25 lb. if needed) Toes to Bar: 10 reps (add ankle...
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