BRANDON CURRY
Arm Workout
Incline Curls 3-4 x 12-20
Drag Curls 3-4 x 12-20
Preacher Curl Machine 3 x 12-20
Smith Machine Close Grip Bench Press 3-4 sets x 12-20
Machine Dips 3-4 x 12-20
Preacher Curl Machine 3-4 x 12-20
Other Exercises Brandon Likes and Why:
Barbell drag curls: “There is no way you can swing or heave the bar and take tension off the biceps. By dragging the bar up your torso to the bottom of your chest, the tension stays on your biceps 100%.”
Incline dumbbell curls “A lot of guys don’t get a full range of motion on curls because they fail to lower the weight into a full stretch for the biceps. This exercise starts off in the stretch position.”
Triceps extension: “I don’t do these the standard way, flat on a bench with my head and body supported. I prefer having my head and shoulders off the bench, as in a pullover, so I get a much deeper stretch for the triceps and thus a more complete range of motion.”
Dip machine: “As you get a lot bigger, dips on bars can put a lot of stress on areas like your shoulder joints. The machine allows me to position myself in such a way that the stress goes entirely to my triceps where I want it.”
PHIL HEATH
BICEPS
Alternate dumbbell curl (5 + 5)* 3 x 10
Dumbbell concentration curl 3 x 10
Bu hikaye Muscular Development dergisinin December 2020 sayısından alınmıştır.
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Bu hikaye Muscular Development dergisinin December 2020 sayısından alınmıştır.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.
Already a subscriber? Giriş Yap
Best Cardio for Fat Loss - High Intensity vs. Low Intensity
Low-intensity cardiovascular exercise is the most common way to reduce body fat, despite mounting scientific evidence showing this form of cardiovascular training may not burn body fat as effectively as high-intensity cardio. In addition, low-intensity cardio has also been shown to inhibit muscle growth¹2, making the use of this approach to enhance your physique even more questionable.
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