THE ARMS RACE...... Part One
Today's post will take an in depth look at an arm routine that's guaranteed to take you to....well, take you the Next Level. For starters, load an angled bar for a set of PREACHER CURLS. You should have a weight that 15 reps is barely possible....16 would be impossible.
Next, grab a dumbell and perform a set of TRICEP KICKBACKS, making sure that you are doing strict reps. Then, take the angled bar over to a flat bench and do a set of SKULL CRUSHERS....forcing the triceps to work even harder by accentuating the eccentric contraction. From here, grab a pair of dumbells and have a seat on an inclined bench where you'll do a set of ALTERNATING DUMBELL CURLS. Next up, is a set of CONCENTRATION CURLS on the flat bench. 3 sets of eight. Finish off with a set of STANDING BARBELL CURLS....use a lighter weight here and focus on 2 seconds up.... 4 seconds down.
"FOLLOW THE RULES!!!" .... Mr Hauck, principal
Ken Hauck (pictured above), former Miami Redskin football player and currently a high school principal in the Cincinnati area, demonstrating the proper techniques of the standing bicep curl. ........ those are the only guns allowed in school.
The arm routine described in today's post should be done only by experienced trainees. Make sure that you have a solid foundation of strength training prior to trying this workout. It's a lot of sets and reps and as a consequence could leave you extremely sore. Work your way into it. And as always, it's suggested that you always train with a PERSONAL TRAINER or trusted training partner. This will help to instill some motivation and to serve as a spotter to assist you when you need it. Ken Hauck has been training with weights for over 35 years. Now, at 52, the principal is still following the soundest of principles. Sound Mind....Sound Body