Took the time to SMASH triceps and biceps today! Doing nothing but high volume lifts. See if you can keep up!

Biceps

• Wide-Grip Barbell Curl
  • Set 1: 125lbs (8 reps); 105lbs (8 reps); 85lbs (8 reps); 65lbs (15 reps)
  • Set 2: 115lbs (8 reps)
  • Set 3: 115lbs (8 reps)

• Inside-Grip E-Z Bar Curl
  • Set 1: 110lbs (8 reps); 70lbs (8 reps); 40lbs (15 reps)
  • Set 2: 80lbs (8 reps)
  • Set 3: 80lbs (8 reps)

• Dumbbell Hammer Curl
  • Set 1: 40lbs (8 reps); 30lbs (8 reps); 20lbs (15 reps); 10lbs (15 reps)
  • Set 2: 35lbs (8 reps)
  • Set 3: 35lbs (8 reps)

Triceps

• Skull Crushers
• Set 1: 110lbs (8 reps); 70lbs (8 reps); 40lbs (15 reps)
• Set 2: 110lbs (8 reps)
• Set 3: 110lbs (8 reps)

• Power Bombs
  • Set 1: 110lbs (8 reps); 70lbs (8 reps); 50lbs (8 reps); 35lbs (15 reps)
  • Set 2: 110lbs (8 reps)
  • Set 3: 110lbs (8 reps)

• Seated Tricep Press Machine
  • Set 1: 270lbs (8 reps); 180lbs (8 reps) 90lbs (8 reps)
  • Set 2: 270lbs (8 reps)
  • Set 3: 270lbs (8 reps)

Remember! It is a NON-STOP set on the first set!

Killer!!! Looking forward to reaching this status!!!

That's some volume! Now that I've upped my frequency and volume a tad I may just have to throw this into a routine sometime.

You have the intensity @ABrowning!! You go this!

Nice @Adawg38, you have been training intensly for some time now. You can defintiely handle this kind of workout! #HTH

excited to try this workout. Have you switch from 5x5 to burn sets at the first of your workouts because of your Muscle Genes results? excited to know your results and how you modified your workouts.

Coming back from a week vacation, I was excited to try this workout since I have never tried volume training, including drop sets, on biceps/triceps before. Instead of seated tricep press, I swapped in rope pulldowns.

I was able to push through the entire workout though I had to reset my grip a few times. I have a few adjustments to make with weights on certain exercises (e.g. wide-grip barbell curl) to improve form but otherwise, this was awesome! I had to cut one exercise from my oblique due to timing but not sure my arms could have held anymore weight after crushing arms, anyway.

Biceps

• Wide-Grip Barbell Curl
  • Set 1: 105lbs (8 reps); 85lbs (8 reps); 85lbs (8 reps); 65lbs (15 reps) [lower weight next week to reduce swing]
  • Set 2: 65lbs (8 reps)
  • Set 3: 65lbs (8 reps)
• Inside-Grip E-Z Bar Curl
  • Set 1: 70lbs (8 reps); 40lbs (8 reps); 30lbs (15 reps)
  • Set 2: 70lbs (8 reps)
  • Set 3: 70lbs (8 reps)
• Dumbbell Hammer Curl
  • Set 1: 30lbs (8 reps); 25lbs (8 reps); 20lbs (15 reps); 10lbs (15 reps)
  • Set 2: 25lbs (8 reps)
  • Set 3: 25lbs (8 reps)

Triceps

• Skull Crushers
  • Set 1: 80lbs (8 reps); 60lbs (8 reps); 40lbs (15 reps)
  • Set 2: 80lbs (8 reps)
  • Set 3: 80lbs (8 reps)
• Power Bombs
  • Set 1: 70lbs (8 reps); 50lbs (8 reps); 40lbs (8 reps); 30lbs (15 reps)
  • Set 2: 70lbs (8 reps)
  • Set 3: 70lbs (8 reps)
• Rope Pulldowns
  • Set 1: 110lbs (8 reps); 90lbs (8 reps) 70lbs (8 reps)
  • Set 2: 90lbs (8 reps)
  • Set 3: 90lbs (8 reps)

Obliques

• Standing Oblique Side Crunch
  • 4 sets x 50lb dumbell (12 reps/side)

I did wide grip BB curls supersetted with close grip EZ curl bar curls and my arms were toast. It didn't take much weight and I did 4 supersets total (after 2 warm-up sets) and my arms were done :-)

John

yeah pretty much. I am still doing the 5x5 on my deadlifts. but for the most part I am back on the burn sets! Awwww yeah!!!

Nice man!! Looks like you really killed it!!

Hey, did you know that when you go on your profile you can go to the NOTEBOOK and click on ROUTINE and input your entire workout there for each day and print it?

It is pretty awesome!!

Keep killin it! #HTH

haha nice man! doesnt take much when you super set with short rest periods! #HTH