DAY 6: ARMS

BICEPS

STRAIGHT SETS

REST: 90-120 seconds

STANDING WIDE-GRIP CURL: 4 sets, 10-12 reps

On 4th Set: Perform Power Partial and Triple Drop Set

SEATED INCLINE DUMBBELL CURL: 4 sets, 10-12 reps

On 4th Set: Perform Power Partial and Triple Drop Set

PREACHER CURL: 4 sets, 10-12 reps

On 4th Set: Perform Power Partial and Triple Drop Set

Power Partial = Increase poundage on the 4th set by 30% and perform quarter to
half reps in the strongest range of motion for that muscle.

Triple Drop Set = After going to failure, immediately decrease the weight and
perform a 2nd set. Then immediately decrease the weight again and perform a
3rd set. A Triple Drop Set requires decreasing the weight twice, so the 4th set of
each exercise actually contains 3 sets with no rest in between.

TRI-SETS (3x total)

REST: 30 seconds between exercises; REST: 30-40 seconds between sets

DUMBBELL HAMMER CURL: 9-10 reps

REVERSE CURL: 9-10 reps
CABLE CURL: 9-10 reps
GO TO FAILURE!

TRICEPS

STRAIGHT SETS

REST: 90-120 seconds

CLOSE-GRIP BENCH PRESS: 4 sets, 10-12 reps

On 4th Set: Perform Power Partial and Triple Drop Set

CABLE ROPE EXTENSION: 4 sets, 10-12 reps

On 4th Set: Perform Power Partial and Triple Drop Set

OVERHEAD ROPE EXTENSION: 4 sets, 10-12 reps

On 4th Set: Perform Power Partial and Triple Drop Set

Power Partial = Increase poundage on the 4th set by 30% and perform quarter to
half reps in the strongest range of motion for that muscle.

Triple Drop Set = After going to failure, immediately decrease the weight and
perform a 2nd set. Then immediately decrease the weight again and perform a
3rd set. A Triple Drop Set requires decreasing the weight twice, so the 4th set of
each exercise actually contains 3 sets with no rest in between.

TRI-SETS (3x total)

REST: 30 seconds between exercises; REST: 30-40 seconds between sets

DIP: 9-10 reps
WIDE PUSHDOWN: 9-10 reps
CABLE ROPE EXTENSION: 9-10 reps