OLYMPIA

ARM WORKOUT
EX.1 CABLE CROSS EX.2 2 SINGLE ARM DB
EXTENSION PREACHER CURL

3 sets 12-15 2 sets 6-12

(1 sec hold in contraction)

EX.3 CLOSE GRIP EX.4 DUAL CABLE BICEP

SMITH PRESS CURL FACING OUT
Set 1. 8-12 3 sets of 8-12
(3 second negatives) (keep elbows fixed at side, make sure
to go to full extension each rep- ensure
Set 2. 12-15 (RP20) this by flexing tricep at bottom)

EX.5 SEATED OVERHEAD EX.6 DB HAMMER

ROPE EXTENSION CURLS
Set 1. 8-12 3 sets 10-15
(3 sec negative, (keep elbows fixed at side)
2 sec hold at bottom) (set 3 RP20)
Set 2. 12-15 (MYO)

TECHNIQUE KEYS
MYO- Hit failure in allocated rep range, take 10 deep breaths and go to fail
again. Repeat until you canty get more than 3-5 reps

RP- Rest pause set- Hit failure in allocated rep range then take 10 seconds rest
and go again, repeat until you hit the desired number in total eg. RP20 keep
going until you get 20 total reps.
RPE- rate of perceived exertion- RPE 10 being all out fail, RPE 9 would be
leaving 1 rep in reserve.

Sets indicated are working sets only- take as many feeder/ warm up sets as
necessary. Note volume of these sets should decrease as you get closer to
working weight. Eg final 1 or 2 feeder sets will only be 2-3 reps.