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-supperset 1
alternating curls and straight bar pushdowns. keep palms up on the curls the whole time, no twisting AT ALL EVER.
-supperset 2
straight bar curls and one arms cable pushdowns. no swing or cheating on the curls and wrap a towel around the rubber stopper on the cable to grip it, don't use an attachment
-supperset 4
alternating incline curls and and overhead extension. again no twisting of the db's on curls.
-supperset 3
one arm db preacher curl and ScullCrushers
3x12-5x12 On everything, . light wieghts, focus on stretch/contraction etc. (start with 3x12 and see how u feel)
also have 50 carbs of gatorade pre workout for a pump.
alternating curls and straight bar pushdowns. keep palms up on the curls the whole time, no twisting AT ALL EVER.
-supperset 2
straight bar curls and one arms cable pushdowns. no swing or cheating on the curls and wrap a towel around the rubber stopper on the cable to grip it, don't use an attachment
-supperset 4
alternating incline curls and and overhead extension. again no twisting of the db's on curls.
-supperset 3
one arm db preacher curl and ScullCrushers
3x12-5x12 On everything, . light wieghts, focus on stretch/contraction etc. (start with 3x12 and see how u feel)
also have 50 carbs of gatorade pre workout for a pump.
