- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelBeginner
- Program Duration6 weeks
- Days Per Week1
- Time Per Workout60-75 minutes
- Equipment RequiredBarbell, Bodyweight, Dumbbells, EZ Bar
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
|Arms & Shoulders|
|Dumbbell Military Press||5||8|
|Straight Bar Curls||5||5|
|Dave Draper Forehead Curl||5||8|
|Straight Bar Push-Downs||5||8|
|Incline Dumbbell Curl (5 count twist, then 2 more reps)||5||6|
|Lying Side Laterals||5||8|
|Rope Push-Downs (4 count at the bottom of each rep)||5||8|
So at the moment I don't have the equipment for the preacher curls and both pushdowns. What can be done instead?
Corey Gregory is just a beast. Hats off to you Mr. Gregory for another fantastic workout.
Did this workout and still sore after 3 days.
Thank you Mr. Gregory for this awesome workout.
I workout around 10 AM in the morning where it is the only time gym will be free of people.
Can you explain the 5 second twist and then 2 more reps incline curls? I don't know what the twist is.
When you do the curl, use a twisting motion in your forearms to make it harder and help develop the biceps brachialis muscle. To perform this specific variation your going to twist up slow and it should take 5 seconds from the bottom of your curl to reach the top. After you have done those 5 second twist reps your gonna knock out 2 more regular speed reps.
I did this workout and my hands are still clinched in the grip position. That was 2 days ago. What should I do?
Rolling out your hands on a masage ball . You may have an impingement in your fascia tissue.
Fascia doesn't become "impinged". Trigger points due to hypertonicity of muscles? Yes. Impingement? No.
Can you say overtraining
Overtraining,,,,? What?!?! There are only 3 exercises listed per muscle, i.e. shoulders, bi;s and tri's....
How long of a rest is recommended between each Tri-set?