Muscular Development – July 2019

Routine 2

Incline Dumbbell Curls4 x 10-12

Superset with

Standing Dumbbell Curls 4 x 10-12

For these, simply rep to failure on the

seated curls, being sure to lower under

control to a full stretch of the biceps on

each rep, then stand up and continue with

the set. Curl with both arms at the same

time for both halves of the superset. We

are looking for good form and a full range

of motion here, so forget about swinging

up 50s or 60s. Even those of you with

decent biceps strength probably wouldn’t

need more than a pair of 30s or 35s for

these on your fi nal set.

V-bar Pushdowns

Sets:3 x 15, 12, 10 (increasing weight)

2 x 10, 10, 10 (double drop sets)

Bench Dips Bodyweight, 4 sets to failure

(Note: if you can get more than 20 reps,

put a plate or a dumbbell on your lap)

Standing EZ-bar Curls4 x 10-12

Superset with

Seated EZ-bar Curls 4 x 12

Do these standing in front of a seated

bench. Do as many full-range-of-motion

reps standing as you can, then sit down

and continue, lowering until the bar

touches your thighs. These will be partial

reps in the top half of the ROM, yet you

will fi nd you can grind out more of these

than you expected.

Seated Overhead EZ-bar Extensions

4 x 10-12

Superset with

EZ-bar Skull-crushers on Flat Bench

4 x 10-12

The overhead extensions can be done

either on a straight-back seated bench,

or an adjustable incline bench. Ideally

you want to have this next to a fl at bench,

so you can go directly from the overhead

extension to the skull-crushers, using the

same bar.

Alternate fl exing and stretching the

biceps and triceps for two minutes.

TOP: RYAN LOCO; BOTTOM: MICHAEL NEVEUX

Be prepared for

some serious lactic

acid burn and some

insane pumps.

98 MD musculardevelopment.com July 2019