This is an arm routine from the great Franco Columbu. The routine itself is pretty simple which goes to show you just need to be consistent and intense in your workouts. Now go get some!
This is an arm routine from the great Franco Columbu, which I found at http://www.strength-oldschool.com. The routine itself is pretty simple. It contains three supersets, performing one bicep exercise and one tricep exercise. Each superset is performed with a 30 second rest between supersets. Overall, I enjoyed this workout, and had a great pump. I would definitely try this again. Below is a video of the full workout, along with the exercises/sets/reps for the workout, as well as the description of each exercise from the www.strength-oldschool.com website.
Superset #1 -
Incline Dumbbell Curls -
This exercise is great for building a high peak and for carving a deep split in the biceps. While lying on an incline bench, start with the arms straight with the thumbs facing forward. The elbows should be close to the sides of the body, but the dumbbells are curled to a position about 8″ to 10 " away form the body. Curl the bells towards the shoulders, simultaneously turn the palms of the hands so that they face upwards (supinating them) and complete the curl. Tense the biceps at the top of the movement to insure a full "peak contraction." On the first set, use a lighter weight and do 10 repetitions to warm up the tendons and ligaments of the elbows as well as the biceps muscles. On the remaining sets, increase to a weight and do only 8 reps. After finishing each set of curls, immediately go to the following triceps exercise without pausing.
Triceps Pressdowns --
This is an excellent exercise to clarify all three heads of the triceps. It also serves as an excellent warm up movement of the ligaments and tendons of the elbow (extensor portion). Using a close grip, with the elbows next to the sides, push the bar downward until the arms are lock-out straight; slowly return the bar to the starting position high on the chest. Repeat for ten reps. After the first set, increase the weight and do for eight reps on all of the subsequent sets.
Remember — this movement is superseded with Incline Curls. Do one set of each exercise without resting — then pause for 30 seconds before doing the next superset. Do a total of five supersets on this first group. Superset #2
Semi-cheat curls --
This basic barbell movement creates a tremendous amount of biceps size and power. It cannot be neglected for maximum growth. Use as heavy poundage as you are capable of. Start with the arms straight down. Curl the bar upward as close as possible to the shoulders. A good point to remember is to squeeze the bar. A strong gripper is a strong curler. Do the first four reps strict, then force out two additional by using a little upper body cheating movement to get the bar started. Lower the weight slowly. Do five sets of 6 reps, supersetting it with...
Lying Triceps Extensions --
This exercise is superior for building massiveness and particularly affects the inner head of the triceps. It can be done with the Cambered Curling Bar or a regular barbell. While lying down on the bench, with the elbows pointing straight up, lower the bar down to the forehead and then press it back to the starting position until the arms are fully locked out! Do one warm up set of 10 reps, then go back to the Incline Curl and alternate these two exercises for a total of four additional supersets of 6 reps on each exercise. Superset #3
Preacher Curls --
This is an excellent exercise for peaking the biceps and building arm massiveness. Grip the bar with a medium grip, keep the elbows straight and close together. Lower the bar all the way down. keep the body still and force the arms to do all the work up and down. Do a total of 5 sets of 10 reps in superset style with...
Close Grip Bench Presses --
Here is a seldom used exercise that builds huge triceps. While lying on a bench grasp a heavy barbell with the hands about 6″ apart. Lower the bar to the chest in a controlled manner then push it back to the starting position to full lockout! Do not rest at either the top or the bottom. Keep your triceps tensed at all times. Repeat for 10 reps, combining it with the Scott Bench Curls for 5 supersets.
