(Please visit the site to view this video) This is the shoulders/arms routine from the "Get Big" workout program I found on davedraper.com The workout consists of a couple exercises of shoulders followed by 3 supersets of biceps/triceps wor...
This is the shoulders/arms routine from the "Get Big" workout program I found on davedraper.com The workout consists of a couple exercises of shoulders followed by 3 supersets of biceps/triceps work. To finish off the routine is the wrist curls and some forearm work. I had a great workout, and obtained a good pump. My arms felt like they were about ready to fall off! *I included the wrist curls in the listing of the sets, even though I didn't complete them.*
DB Presses: 60-90 seconds rest between sets 3 warmup sets with progressively heavier weight then 4X10. Total of 7 sets
3-Way seated side raises: 4X12 60 seconds rest between sets
Standing Barbell Curls Superset 3X10 75-90 seconds rest Overhead Rope Pushouts
Incline Alt. DB Curl Superset 3X10 75-90 seconds rest Weighted Dips
Alt. Hammer Curls Superset 3X10 60 seconds rest Rope Pushdowns
Barbell Wrist Curls Superset 3X15 60 seconds rest Reverse BB Wrist Curls
Wrist Rocker Superset 2X10 60 seconds rest Wrist roller (up once and down once then rest 60 seconds and do rocker again)
