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Prime Time Training!

Ever tried training at a commercial gym at 5PM on a Monday? Try this excellent routine to do if the gym is busy and you cannot do a routine that makes you alternate between two different stations.

By: Charles Poliquin

Ever tried training at a commercial gym at 5PM on a Monday? Chances are its packed with people you only see two days a week; Monday to work off the weekend and Thursday so they'll feel better about themselves before the weekend. Let's suppose you're a serious lifter and are committed to your training. It's the one part of your day you enjoy and you look forward to it to help relieve the stress from your work, waiting in long line-ups at the coffee shop and phone surveys.

Well this Monday afternoon you're up for a great arm routine. You've thought about it all day. You've visualized your arms growing to Schwarzeneggerian proportions. You've got your workout mentally rehearsed in your mind - all you want to do is alternate Scott curls and close grip benches - and you're ready to go. We all can imagine what happens next. You warm up, you start your exercises, you finish your first set of curls but by the time you go back to your bench press, some dork has lowered the bar to 65 lbs and asks you to spot for his new max single. Suddenly your stress from the day isn't that bad - your boss isn't really the jerk you imagined this dork who just wrecked your arm routine is your nemesis now. Your initial reaction is "Should I roundhouse kick with my shin on the vastus lateralis, or knife-hand his Adam's apple?" Not good. Cortisol is rising - even worse. Breathe. Relax.

Don't waste any adrenaline on the maggot, and do this alternative arm routine. It is an excellent routine to do if the gym is busy and you cannot do a routine that makes you alternate between two different stations. I think you'll find the workout effective and as your stress decreases your arm size will increase. Welcome to Prime Time Training!

The Prime Time Training Routine

Exercise One
Standing EZ-Bar Reverse Curls - Staggered Grip Extended Set (Brachialis/Brachioradialis emphasis)

Do the following steps:

  • Standing EZ-Bar Reverse Curls - Reverse curls with close grip 4-6 R.M. using a 5010 tempo.
  • Rest 10 seconds.
  • Standing EZ-Bar Reverse Curls - Reverse curls with shoulder width grip as many reps as possible (A.M.R.A.P.) using a 5010 tempo.
  • Rest 10 seconds.
  • Standing EZ-Bar Reverse Curls - Semi-supinated curls with shoulder width grip as many reps as possible (A.M.R.A.P.) using a 2020 tempo.
  • Rest for 2 minutes.
  • Repeat steps 1 to 6 twice, you probably will have to drop the weight 5 to 10 lbs every new staggered grip extended set.

Exercise Two
Triceps Extensions - Presses Staggered Grip Extended Set

Do the following steps:

  • Lying Barbell Triceps to bridge of nose 6-8 R.M. using a 2210 tempo.
  • Rest 10 seconds.
  • Lying Barbell Triceps to chin 6-8 R.M. using a 3010 tempo (A.M.R.A.P.).
  • Rest 10 seconds.
  • Close Grip Bench Presses (A.M.R.A.P.) using a 2210 tempo.
  • Rest 2 minutes.
  • Repeat steps 1 to 6 twice, you probably will have to drop the weight 5 to 10 lbs every new staggered grip extended set.

Exercise Three
Incline Curls - Staggered Grip Extended Set

Do the following steps:

Exercise Four
Triceps Pressdowns - Staggered Grip Extended Set

Do the following steps:

  • Triceps Pressdowns, Close-Grip, 8-10 R.M., using a 4010 tempo.
  • Rest 10 seconds.
  • Triceps Pressdowns, Medium-Grip, using a 3010 tempo (A.M.R.A.P.).
  • Rest 10 seconds.
  • Reverse Grip Triceps Pressdowns (A.M.R.A.P.) using a 2010 tempo.
  • Rest 2 minutes, while visualizing that post-workout drink.
  • Repeat steps 1 to 6 twice, drop the weight 10-20 lbs on the reverse grip pressdowns to get the reps in.

Click Here For A Printable Version Of This Routine!

So whatcha think of Prime Time Training now? That's an efficient workout for the busy days at the gym that will lead to bigger arms and less gym casualties!

Now you got your training down, learn the five ways to get lean with protein, click here!

For More Info Be Sure To Check Out Charles' Website At: http://www.charlespoliquin.net.

Thanks,

Prime Time Training!
guru@charlespoliquin.net

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