The MusclePharm 28 Method Arm workout was posted by MusclePharm to Facebook on May 17. What is the 28 method you might ask? see full video workout below Well, it isn't too complicated. If you have ever heard of 21's, it is similar, only goes ...
see full video workout below
Well, it isn't too complicated. If you have ever heard of 21's, it is similar, only goes a step further. Like 21's, you do seven regular full reps with whatever weight you're using and whatever exercises you're performing. The next step, though, is the most intense. With your muscles already fatigued, you do seven slow reps, which reaaly gets your muscles burning.
With these slow reps, do a 5-count down and then another 5-count up, slowly lowering the weight then slowly moving the weight back up. This will make you feel the pump. Next, you finish out this work just like 21's, with seven reps going halfway down with the movement, and another seven reps going halfway up.
So, the 28 method: Seven full reps, seven slow reps, seven reps at the top half of the movement and seven final reps at the bottom half of the movement, giving you 28 muscle pumping reps.
Designed to create a wicked pump. In this video I demonstrate the exercises performed in the workout. Also below you can find the video of the entire 28 method workout. I definitely recommend this workout. My arms were exploding by the end. Mix it in your regular routine today for a little something different.
28 method: (7 normal reps, 7 slow up and down reps, 7 half reps at the bottom, 7 half reps at the top)
Super-set: 28 method straight bar curls 28 method straight bar push-downs 4 sets
Super-set: 28 method preacher curls 28 method bench dips 4 sets
Super-set: 28 method double arm incline dumbbell curls 28 method skull crushers 4 sets
Get ready for a sick ass pump!
