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Instanity download reddit9/20/2023 ![]() ![]() Keep your elbows glued to your sides and don't pause just pump the arms up and down. However, substituting a preacher curl for a hammer or a reverse curl wouldn't work as you'd be effectively eliminating the involvement of the brachioradialis, which is the reason for including those movements in the first place. While I strongly recommend sticking with the exercises I've selected, it's okay to rotate some of them out and replace them with your personal favorites as long as the intent of the selected exercise remains the same.įor example, it'd be okay to exchange a variation of a hammer curl or reverse curl for either of those exercises as they both target the same areas of the biceps. The exercises and the order in which they're performed have been carefully selected to hit all areas of both the biceps and triceps while also accounting for the increasing fatigue as you progress through the workout. This will give the muscle groups a bit of a rest and allow you to complete the entire session. You'll rotate back and forth between biceps and triceps movements. ![]() The program is very straightforward, 5 sets of 20 reps for five biceps exercises and five triceps exercises, which of course equals one thousand reps total. Your biceps and triceps will be begging for mercy. Make no mistake, this will be the most challenging arm session you've ever done. In fact, I'm certain you'll need to decrease the weights as you get deeper into the workout, especially the first few times you perform it. It's okay to lighten the weights as you get further into the training session and begin to fatigue. The emphasis here is on completing all of the prescribed reps and sets in the allotted timeframes. I had the most success performing this program every other week initially and later performing it once every three or four weeks. That would very likely result in overtraining in most individuals. We're going to use extreme volume, so it's not meant to be performed every single week. ![]()
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