Kg's Online Routines (Please do not comment here)

[Kilogram]

i would like this to be a reference only, and a continuous list of routines that i myself and you will use later on in BB, so please write your replies and comments on another post i will make
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BICEPS & FOREARMS SUPERSET ROUTINE 1
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Biceps:::
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SETS 1-3: Alternating curls x 20reps
SETS 4-7: Superset BB curls + Inclined curls x 10,8,7,6reps
+SET : Add 2-4reps of heavy BB curls
SETS 8-9: Concentration curls x 10,8reps

FOREARMS:::
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SETS 1-2: Superset Reverse BB curls + Hammer curls x 8,6reps
SETS 3-4: Superset Behind the back wrist curls & heavy weight grips x 8,6

[Kilogram]

SHOULDERS SUPERSET ROUTINE 1
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Warmup:
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Sets 1-3: Military presses x 20reps
Sets 4-5: Side laterals x 20reps
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SETS 1-2: Superset Military presses + Side laterals + Front laterals x 10,8,6reps
SETS 3-4: Superset BB rows + BB shrugs x 8,6reps
SETS 5-6: Bent over DB laterals x 8,6reps

[Kilogram]

TRICEPS SUPERSET ROUTINE
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Shocking principles: Supersets, Static contraction.
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Warmup
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Sets 1-3: 1 arm presses x 20reps

S.SET 1a: Close grip BB bench press x 8reps
S.SET 1b: Behind the back dips x 8reps
S.SET 1c: 1 arm DB presses x 8reps

S.SET 2a: Close grip BB bench press x 6reps
S.SET 2b: Behind the back dips x 6reps
S.SET 2c: 1 arm DB presses x 6reps

S.SET 3a: Lying triceps extension x 8reps
S.SET 3b: Standing 1-DB press x 8reps
S.SET 3c: DB kickbacks x 8reps

S.SET 4a: Lying triceps extension x 6reps
S.SET 4b: Standing 1-DB press x 6reps
S.SET 4c: DB kickbacks x 6reps