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Poliquin's Arm Routine

Begin this pro-level workout by performing each of the four circuits in the manner prescribed. Perform this workout three times a week, for a total of six weeks.

Weeks 1-6
Circuit One: Bicep Curls, Staggered-Grip Set Do the following steps: 1 Standing Reverse-Grip EZ Bar Curls 5-7 RM on a 321 tempo 2 No rest 3 Seated Hammer Dumbbell Curls 10-12 RM on a 302 tempo 4 Rest 10 seconds 5 Scott EZ Bar Semi-supinated Curls with shoulder width grip as many reps as possible on a 202 tempo 6 Rest 2 minutes 7 Repeat steps 1 to 6 twice - you probably will have to drop the weight 5 lbs every new Staggered-Grip Extended Set Circuit Two: Triceps Extensions-Presses Staggered Grip Extended Set Do the following steps: 1 Lying Barbell Triceps to top of forehead 6-8 RM on a 221 tempo 2 Rest 10 seconds 3 Lying Barbell Triceps to chin 6-8 RM on a 301 tempo (A.M.R.A.P.) 4 Rest 10 seconds 5 Close-Grip Bench Presses (A.M.R.A.P.) on a 221 tempo 6 Rest 2 minutes 7 Repeat steps 1 to 6 twice - you probably will have to drop the weight 5 lbs every new Staggered-Grip Extended Set Circuit Three: Incline Curls, Staggered-Grip Extended Set Do the following steps: 1 Incline Hammer Dumbbell Curls 4-6 RM on a 401 tempo 2 Rest 10 seconds 3 Inline Dumbell Curls 301 tempo (A.M.R.A.P.) 4 Rest 10 seconds 5 Incline Elbows-Out Dumbbell Curls (A.M.R.A.P.) on a 201 tempo 6 Rest 2 minutes 7 Repeat steps 1 to 6 twice, keeping the same dumbbells throughout the extended set

Circuit Four: Triceps Pressdowns, Staggered-Grip Extended Set Do the following steps: 1 Triceps Pressdowns, Close-Grip 8-10 RM on a 401 tempo 2 Rest 10 seconds 3 Triceps Pressdowns, Medium-Grip 301 tempo (A.M.R.A.P.) 4 Rest 10 seconds 5 Reverse-Grip Triceps Pressdowns (A.M.R.A.P.) on a 201 tempo 6 Rest 2 minutes 7 Repeat steps 1 to 6 twice, drop the weught 10-20 lbs on the Reverse Grip Pressdowns to get the reps in.

Weeks 7-12
This is a workout consisting of three supersets. Perform it three times a week for a total of six weeks. Order Exercise Sets x Reps Tempo A-1 Incline 45 degree Dumbbell Curls 4-5 x 5-7 501 A-2 Decline Triceps Extensions 4-5 x 5-7 501 B-1 90 degree Barbell Preacher Curls 4-5 x 5-7 501 B-2 Close-Grip Bench Press 4-5 x 5-7 501 C-1 Zottmann Curls 3-4 x 5-7 501 C-2 One-Arm French Press 3-4 x 5-7 501 Perform exercise A-1, rest 2 minutes, perform exercise A-2, rest 2 minutes, repeat the above.

Weeks 13-18
Perform 3 Tri-sets of the following for 10 -12 reps per set, with a 302 tempo. Perform this workout three times a week for six weeks. 1 Lying Triceps Extensions 2 EZ Bar Presses (lower bar to bridge of the nose) 3 Kneeling Rope French Presses Perform 3 Tri-sets of the following for 8-10 reps per set, with a 302 tempo. 1 Incline Hammer Dumbbell Curls 2 Wide-Grip EZ Bar Preacher Curls 3 Cable Preacher Curls Superset the following for 3 sets of 15-20 reps tempo 201 1 Cable Palms-up Wrist Curls 2 Cable Palms-down Wrist Curls

Weeks 19-24
Make sure to do at least five 1-3 rep warm-up sets before beginning this advanced phase. Perform these four exercises three times a week for six weeks: 1 Standing EZ Bar Reverse Curls, six sets of 2,2,4,4,6,6 reps, tempo 421 The two-second pause is taken at 30 degrees of elbow flexion. Bar is stopped for a full two seconds before completing the concentric range. Do not swing the bar or flare the elbows to continue the range of motion. If you do so, the weight is too heavy. 2 Close-Grip Bench Presses, six sets of 2,2,4,4,6,6 reps, tempo 341 Bar is brought to the lower sternum during the descent. Elbows go just short of lockout during the pressing movement. 3 One-Arm Scott 45 degree Offset Dumbbell Curls, 3-4 sets of 5-6 reps, tempo 404 4 One-Arm Overhead Dumbbell Extensions, 3-4 sets of 5-6 reps, tempo 404

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