IRON ONLINE
ARM ROUTINES

STEVE'S MASS BLAST #4

This arm routine is high intensity and meant to not only work your muscles to failure, but to also inflict as much damage to as many muscle fibers as possible. It will be important to consume a light complex carb prior to this workout; something like a couple of baked potatoes or a small bowl of oatmeal will give you enough fire to endure with maximum intensity. O.K., enough said, now to the workout.

Exercise 1 - Standing Barbell Curls COMPOUNDED with Standing Cable Curls
(Total of 20 Sets)

Don't use an EZ bar unless you positively need to.

Perform 5 Sets pyramiding your weight from moderate to extremely heavy. Immediately after each set, perform a set of Standing Cable Curls also pyramiding your weight from moderate to heavy. Do not stop until you have completed one entire compound set, then rest for 2 minutes.

After your 5th and heaviest set, perform 5 more compound sets however this time, reverse the pyramid back down in weight until you arrive at the weight you started with when you began.

Here's what my workout looks like - I have the 45lb Olympic bar added into the weight:

Pyramid-Up:
Barbell Curls: 12 reps@ 75lbs / Cable Curls: 12 reps@ 100 lbs;

Barbell Curls: 10 reps@ 85lbs / Cable Curls: 10 reps@ 110 lbs;

Barbell Curls: 7 reps@ 90lbs / Cable Curls: 7 reps@ 120 lbs;

Barbell Curls: 4-5 reps@ 95lbs / Cable Curls: 5 reps@ 130 lbs;

Barbell Curls: 2-3 reps@ 105-110lbs / Cable Curls: 3-4 reps@ 140-150 lbs;

Pyramid-Down:
Barbell Curls: 4 reps@ 95lbs / Cable Curls: 5 reps@ 130 lbs;

Barbell Curls: 5 reps@ 90lbs / Cable Curls: 6-7 reps@ 120 lbs;

Barbell Curls: 5-6 reps@ 85lbs / Cable Curls: 7 reps@ 110 lbs;

Barbell Curls: 6 reps@ 80lbs / Cable Curls: 7-8 reps@ 105 lbs;

Barbell Curls: 7 reps@ 75lbs / Cable Curls: 8-9 reps@ 100 lbs

Rules:

Use on strict form keeping your elbows pinned to your sides and your back straight. At your heaviest weight, it's O.K. to use some "cheat" reps as long as they are not too wildly out of form.

Rest for 5 minutes, then move on to Exercise 2

Exercise 2 - Steep-Incline Dumbell Curls - One Arm At A Time
(Total of 8 Sets)

Using an incline bench, the incline should be very steep - only about 10 or 20 degrees above flat.

Perform 4 sets pyramiding your weight from moderate to extremely heavy.

After the 4th set, perform 4 more sets however this time, reverse the pyramid back down in weight until you arrive at the weight you started with when you began.

Rules:

Use strict form by keeping your back and head flat against the bench-feel your biceps stretch.

Perform this exercise using only ONE ARM AT A TIME---isolate and concentrate - - divide and conquer!

Supinate each arm---curling on the way up, then twisting and lowering your arm SLOWLY in the hammer position---reap the benefit on each set from the negative reps on the way down.

Keep rests in between sets to no more that 1 - 2 minutes max.

Here's what my workout looks like:

Pyramid-Up:
12 reps@ 25lbs, 10 reps @ 30lbs, 8 reps @ 40lbs, 5-6 reps @45lbs

Pyramid-Down:
7-8 reps @40lbs, 5-6 reps @35lbs, 5 reps @ 30lbs, 4-5 reps @25lbs

Immediately following your workout, replenish glycogen levels with a high carb / creatine based drink mixture. Example: Cell-Tech, or 2 12oz. Gatorade with 10g of creatine. (Creatine is optional).

Good luck with this, and let me know what you think.

Steve

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