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High Volume Arm Training With Adam Collard

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MikeThurston
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Published on 04/14/20 / In Sports

A routine taken from the 'Ultimate Guide To Arms Size and Strength' by Charles R. Poliquin.

https://www.amazon.com/Arm-Siz....e-Strength-Ultimate-

Accumulation Phase - Tri-Sets

The Routine is slightly altered by myself, the main difference being that this was performed as one giant set, as opposed to resting 2 minutes between each tri-set.

A1 - Standing Curls EZ Bar Standard Reverse Narrow Grip
Reps - 6--8, Tempo - 4010, Rest - 10 sec

A2 - Standing Curls EZ Bar Standard Reverse Medium Grip
Reps - 10--12, Tempo - 4010, Rest - 10 sec

A3 - Standing Neutral Grip Bar Curls
Reps - 20--25, Tempo - 2010, Rest - 10 sec

A4 - Supine Thick DB Tricep Extensions, Pronated Grip
Reps - 6--8, Tempo - 4010, Rest - 10 sec

A5 - 45 Degree Incline DB Tricep Extensions, Thick Neutral Grip
Reps - 10--12, Tempo - 3010, Rest - 10 sec

A6 - Neutral Grip Double Rope Tricep Pressdowns
Reps - 20--25, Tempo - 2010, Rest - 3 mins

Repeat 4 Times

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