“MAX.MAREK” BIG-GUNS ARM WORKOUT

MAXMAREK BIG-GUNS ARM WORKOUT

Super set #1
• Curved-bar cable Tricep press-downs 4×15-20 (HEAVY)
• Seated bicep curl machine 4×10-12 (slow negatives, hard contractions at the top; moderate-to-heavy weight)

Giant set #2
• Close-Grip Flat bench press 4×12-15 (moderate-to-heavy. smooth reps)
• Standing barbell (wide grip) Bicep curls 4×10 (heavy)
• Close-grip straight-bar curls 4×6-8 (moderate to push more blood into the muscle)

Super set #3
• Seated Dumbbell Hammer Curls (both arms simultaneously; slow negative, strong contraction) 4×12
• Standing overhead tricep extensions 4×10-12

Giant set #4
• Ez-bar bicep curls 4×10-12
• Flat-Bench Tricep dips 4×15
• Standing Ez-bar Overhead tricep extensions 4×10

Finisher
• 35-45lb plate short bicep curls (Lee Priest finisher) 5xfailure