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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.

3x12

 

Cable Pushdowns: Alternate grips each week

3x10

 

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.

3x15

 

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

1x10

1x10

1x8

1x15

 

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

3x8

 

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.

3x15

 

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

 

Disclaimer 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.