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Old 01-22-2011, 05:54 PM
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Commander Commander is offline
Commander is enjoying bodybuilding
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Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,750

343 days to pile on mass

Finally got my wraps! Just in time for todays workout!



Arms Hypertrophy - 4x method

Bicep Curl
52.5x10, 4 sets, increase weight

Inc Curl
13.5x10, 4 sets, increase weight

Cable Curl
30x10, 10, 7, 7

DB CG Neutral Press
62x10, 10, 10, 7

Suspended OH Ext
BWx10, 4 sets, move back feet to increase angle and difficulty

Tricep Pushdown
32.5x10, 4 sets, increase weight

Following the occlusion protocol from this site to assist with arm hypertrophy via the hormonal response from leg training:

Occluded Leg Extension
60x30, 15, 15, 15

Occluded Leg Curl
30x30, 15, 8 - nothing left

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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