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HD Bodybuilding Workout #12

Heavy Duty Bodybuilding Workout


Flavors of the week:


Jack3d®: Fruit Punch


Modern BCAA+™:Blue Raspberry


OxyELITE Protein™ Vanilla Ice Cream


30 minutes prior to training: Pre-workout cocktail : 1-2 scoops of Jack3d® Fruit Punch mixed with 1 scoop of Blue Raspberry Modern BCAA+™


Intraworkout: 2 scoops of Blue Raspberry Modern BCAA+™:Blue Raspberry mixed with 20oz of water.


OxyElite Protein with Amanda


The Workout: Arm Day


Close Grip Bench Press: Despite the name, a very narrow grip is not needed. Try a grip just a couple inches closer than your normal bench. Hands should be about 8-10 inches apart.

1x6 60% of max

1x8 80% of max

1xfailure 80% of max (Rest pause set)


Skullcrushers : Rotate between using an incline or decline bench each week.



Cable Pushdowns: Alternate grips each week



Dips: Keeping the torso more upright can help hammer your tris. However, do not perform with your torso at a 90 degree angle. Doing so will put unnecessary strain on your shoulders. If you can perform more than 15 dips try weighted.



DB Curls: Try seated on an incline bench to stretch the long head of the bicep. This may give your arms better shape.






Hammer Curls: Try curling across your body towards your opposite shoulder for more recruitment of the long head of the bicep.



Barbell Curl: Vary your grips. A wider grip will hit more of the shorter head (inner) of the biceps. A wider grip will stress more of the long head.



Overhead Cable Curl: Forget your ego here and go light. This is a great finisher. Be sure to squeeze hard at the top and slowly feel the stretch as you release tension.


Finish your workout with 1 scoop of OxyELITE Protein™ Vanilla Ice Cream with your beverage of choice.


USPlabs Pump Day


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.