Muscular Development – July 2019

July 2019 musculardevelopment.com MD 97

Routine 1

Cable Pushdown Tri-set

Sets: 3 x 12 + 12 + 12

Att ach a short straight bar to

the cable pulley. Do 12 reps with an

underhand grip, fl ip your hands over

for 12 more, then face away from the

weight stack and do a fi nal 12 reps

leaning over and extending overhead.

Close-grip Smith Incline Presses

4 x 10-12

Superset with

Seated Dip Machine 4 x 10-12

(Pyramid up in weight.)

Machine Curl 21s 3 x 21

(7 reps from the bott om to halfway

up, 7 full reps, then 7 reps from halfway

up to peak contraction.)

Standing Barbell Curls 4 x 10-12

Superset with

Close-grip Chin-ups* 4 x 10-12

*Use an underhand grip. Hands

completely together is optimal if you

can do so without wrist pain, otherwise

a couple of inches inside of shoulder

width. If you lack the strength for

chin-ups, substitute with close-grip lat

pulldowns using an underhand grip.

Decline Dumbbell Skull-crushers

3 x 10-12

Superset with

Cross-body Dumbbell Hammer Curls

3 x 10-12

Curl up at a diagonal toward the

shoulder opposite the working arm,

striving to squeeze the brachialis and

outer (long) biceps head at the top of

every rep.

Alternate fl exing and stretching the

biceps and triceps for two minutes.

You’re going to be

pulverizing your arms

without mercy twice

every eight days, after

a full day of rest when

you should strive to get

plenty of actual rest

and eat up.

THE SUN’S OUT,

GUNS OUT ROUTINE

If your arms haven’t grown in a while, maybe a very long while, it’s safe to assume

that they are totally accustomed to whatever you’ve been doing for them. I’ve

concocted two routines to shock your biceps and triceps and have them struggling so

hard to keep up that they will have no choice but to adapt and grow. You will alternate

them for as long as you choose to follow this routine. Be prepared for some serious

lactic acid burn and some insane pumps. Note that warm-ups are not shown. Be sure

to do at least two warm-up sets for each new exercise listed. Also, gradually increase

the weight set by set, aka pyramid up. You will be keeping the same rep range,

meaning the diffi culty level will increase as the sets go on, and only the fi nal set is

taken to absolute failure. Why? To quote the wise eight-time Mr. Olympia, Lee Haney,

our goal here is to “stimulate, not annihilate!”

RYAN LOCO