Shoulders are worked in this manner:
Warm-up - Lateral Raises. Do 2 relatively light sets, then 1 with a fairly decent load.
Lateral Raises - 1 set to failure, 6 - 8 reps.
Bent Over Raises - 1 set to failure, 6 - 8 reps.
Biceps are worked out in this manner:
Warm-up - Curls - Do 1 or 2 relatively light set(s), then 1 with a fairly decent load.
Barbell Curls - 1 set to failure, 6 - 8 reps.
As an alternate, do 1 set of Reverse Grip Pull-Downs with a close grip, 6 - 8 reps. Mentzer felt that this exercise was actually better for the biceps than barbell curls.
Triceps are worked out in this manner:
Warm-up - Rope pull-downs - Do 1 or 2 relatively light set(s), then 1 with a fairly decent load.
Rope Pull-Downs - 1 set to failure, 6 - 8 reps.
Dips - 1 set to failure.
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