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forearms and burn ropelike separations into my upper forearms. At the same time
, I'm working my biceps and brachialis to tie them in with my forearms.
FOREARMS
RULE #15 TRAIN FOREARMS AFTER BACK
Your forearms are used all day, every day, so in order to get them to grow, you
need to take them to extremes. The most efficient way to do that is to make sure
they're pre-exhausted, and they're optimally pre-exhausted after a back workout
. That's when I hit mine. My forearms then fatigue quicker and deeper, resulting
in a very efficient forearms workout.
RULE #16 USE VERY HIGH REPETITIONS
My forearms, and presumably yours, are accustomed to low reps from lifting heavy
weights for other bodypart workouts, so I figure that the best way to shock the
m awake is to do just the opposite: Hit them directly with insanely high reps, n
ever less than 25 and frequently going up to 100.
RULE #17 CURL AND TWIST THROUGH THREE DIMENSIONS
Not only must you do reverse curls for the top of your forearms and wrist curls
for the underside of your forearms, but you should also add hammer curls and twi
sts to spread mass around your entire forearms areas.
CALL TO ARMS
By following these fundamentals, the upside is that my arms keep getting bigger.
The downside is that what I'm doing never gets easier. The moral is that if you
're willing to suffer these rules, you'll eventually need a flatbed truck to lug
around your arms, as I do. What are you waiting for?
LEE PRIEST'S ARM PROGRAM FOR BEGINNERS
BICEPS
Dumbbell Concentration Curls 3 10-12
Barbell Curls 3 10-12
Alternate Dumbbell Curls 3 10-12
Barbell Preacher Curls 3 10-12
Dumbbell Preacher Curls 3 10-12
TRICEPS
French Presses 3 10-12
Two-Arm Dumbbell Extensions 3 10-12
Close-Grip Bench Presses 3 10-12
V-Bar Cable Pressdowns 3 10-12
One-Arm Dumbbell Extensions 3 10-12
FOREARMS
Cambered-Bar Reverse Curls 3 12-18
Alternate Dumbbell Hammer Curls 3 12-18
Barbell Wrist Curls 3 12-18
Dumbbell Wrist Curls 3 12-18
LEE PRIEST'S ARM PROGRAM FOR INTERMEDIATES
BICEPS
Dumbbell Concentration Curls 4 6-8
Barbell Curls 4 6-8
Cambered-Bar Preacher Curls 4 6-8
Seated Alternate Dumbbell Curls 4 6-8 superset with Underhand Chinups 4 to Failu
re
Dumbbell Preacher Curls 4 6-8
TRICEPS
Close-Grip Bench Presses 4 6-8
Two-Arm Dumbbell Extensions 4 6-8
Lying French Presses 4 6-8
V-Bar Cable Pressdowns 4 6-8 superset with Seated French Presses 4 6-8