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post #449 of (permalink) Old 04-10-2009, 03:37 PM
El Conquistador
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Re: Workout/Staying in Shape Thread

Here's a high intensity, killer workout I've been doing for my 'guns' lately that my trainer (JC) came up with:

Monster Set: Biceps
-BB Preacher Curls 10-15 reps
-DB Hammer Curls 10-15 reps
-EZ Bar Curls 10-12 reps
-DB Preachers 10 reps

4 sets

Superset all those exercises consecutively. I can normally curl 45 lb DB's with strict form 10x each arm but struggled to hammer curl the 30's. Really good workout to get the blood flowing.

Monster Set: Triceps
-CG Bench 10-15 reps
-DB Overhead Extensions 10-15 reps
-V-Bar Pressdowns 10-15 reps
-CG Bench 6-10 reps

2 sets

*Superset consecutively*

Semi-Monster: Triceps
-Skull crushers 10-12 reps
-Rope Pushdowns 15 reps

2 sets

Should take under an hour to get through it all. Allow yourself ample rest time after completing a monster set. Rest 2-3 minutes and repeat it again.

Blood will be flowing, muscles will be incredibly pumped, and you'll leave the gym with an awesome workout. Take it up if you've hit a plateau and mix things up.

All credit to JC for the workout.. He can be found on bodyspace @ bodybuilding.com for those interested.
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