Post by Todd Schreiner on Feb 20, 2012 15:18:48 GMT -5
After my recent destruction after 2 years off im seeing that I need to do things a little differently in the gym.Ive been bodybuilding for three years and id like to add in an armwrestling workout.Feed back always helps...also peoples thoughts on the extreme eliminator training table.
Low Volume heavy weight is my current 3 month program
Monday:
PUSH:chest,shoulders,triceps
(All 2 sets 5-8 reps)
1.incline dumbell benchpress
2.barbell bench press
3.weighted dips
4.cable crossovers
5.seated dumbell press
6.dumbell lateral raise
7.close grip bench press
8.skull crushers
Tuesday:
Armwrestling
(thanks to ryan espeys videos)
Hand & Wrist:
(all 2 sets first set near failure second set failure)
1.cable wrist curls
2.wrist hammer
3.board hold
4.rice digs(wondering if grain or peas would be good or better)
Side pressure:
1.cable rope press
Elbow flexors:
1.reverse preacher curls
2.offset dumbell preacher hammer curl
3.preacher olympic bar curl(better then ez bar>?)
4.dumbell super set
Wednesday:
OFF
Thursday:
PULL
(all 2 sets 5-8 reps)
1.weighted wide grip pull up
2.one arm dumbell row
3.seated cable row
4.close & wide grip pull down
5.barbell & dumbell shrugs
6.standing barbell curl
7.dumbell curl
8,deadlift
Friday:
LEGS:
(2 sets 5-8 reps)
1.squat
2.stiff leg dead lift
3.leg press
4.leg curl
5.standing calf raise
One ab exercise is performed mon,tue,thur,fri
all lifts use no straps
Low Volume heavy weight is my current 3 month program
Monday:
PUSH:chest,shoulders,triceps
(All 2 sets 5-8 reps)
1.incline dumbell benchpress
2.barbell bench press
3.weighted dips
4.cable crossovers
5.seated dumbell press
6.dumbell lateral raise
7.close grip bench press
8.skull crushers
Tuesday:
Armwrestling
(thanks to ryan espeys videos)
Hand & Wrist:
(all 2 sets first set near failure second set failure)
1.cable wrist curls
2.wrist hammer
3.board hold
4.rice digs(wondering if grain or peas would be good or better)
Side pressure:
1.cable rope press
Elbow flexors:
1.reverse preacher curls
2.offset dumbell preacher hammer curl
3.preacher olympic bar curl(better then ez bar>?)
4.dumbell super set
Wednesday:
OFF
Thursday:
PULL
(all 2 sets 5-8 reps)
1.weighted wide grip pull up
2.one arm dumbell row
3.seated cable row
4.close & wide grip pull down
5.barbell & dumbell shrugs
6.standing barbell curl
7.dumbell curl
8,deadlift
Friday:
LEGS:
(2 sets 5-8 reps)
1.squat
2.stiff leg dead lift
3.leg press
4.leg curl
5.standing calf raise
One ab exercise is performed mon,tue,thur,fri
all lifts use no straps
