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Barbell Club - Arm Blast


Barbell Club - "Stand together, grow together. We're stronger as a brotherhood than we'd ever be as one."


Arm day is the sweet, decadent dessert of the Modern bodybuilder. If you don’t train your legs, you can’t have your “Arm Day”. There’s nothing like that shirt splitting pump, the looks of veins crawling from forearms to delts, and sporting the “perpetual flex”. We’ve asked Renegade Training’s founder John Davies to deliver us a piping hot day of “Guns and Glory”. Do you have what it takes to sink a bite into this Modern Session?


ModernCREATINE Feb 2015


Modern Renegade: Arm Blast

By John Davies

Barbell Arm Blast Workout


Giant Set


  • Standing Barbell Curl x 12 reps
  • Barbell Triceps Extension (straight bar, flat bench) x 8 reps
  • Drag Curl x 12 reps
  • Standing French Presses x 8 reps
  • Scott Curl x 12 reps
  • Barbell Triceps Extension (decline bench 45° angle) x 8 reps


Perform three total circuits


* slow eccentric, stop at the top of the movement and flex muscle for a five count. Lower weight with perfect form with a slow eccentric action, approximately three times slower than concentric


Super Set


1a) Barbell Reverse Curl 4 sets x 12 reps
1b) Forearm Roll-Ups 4 sets x 8 reps


Renegade Notes: Diet


It is a simple fact; no training plan can overcome a poor diet. Within the confines of the ‘iron game’ and sport training, those on the podium respect the importance of diet.


Those that disregard the importance of diet need to discuss the podium for it is no less that half of the ‘athletic development’ equation. Contrary to the complexities of training and managing challenges of injuries, diet is relatively simple and solved with one unyielding fact; ‘real food’.

Healthy wholesome ‘real food’, grew from soil, once scampered along the ground, flew in the air or swam in the waterways. That is the basis of healthy diet and the common ground of athletes on the podium.

USPlabs Barbell Club - Losing is never an option
Workout Prepared by John Davies


John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.


The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.