Charles Poliquin

Stretch the fascia > ART / Fat Tool

Reps at 85% fiber typing

Structural Balance - improve the weaknesses first

Fuel the brain

Get lean, stay lean

2-second pause in the bottom on dips and chins.

Minimums before specialist arm training.

20 dips.

12 Chins

A1  Seated Dumbbell Curls

A2  Parallel Bar Dips

Increase resistance by either hanging a plate off a weight belt or by holding a dumbbell between your feet.

B1  Scott Reverse Curls

B2  Lying EZ Bar Triceps Extensions

A1  Scott Close-Grip BB Curls

A2  Close-grip Bench Press

B1  Standing EZ-Bar Curls

B2  Rack Lock-Outs

A1  Rack Lock-Outs Concentration Curls

A2  Lying DB Triceps Extensions

B1  Seated Hammer Curls

B2  Decline EZ Bar Triceps Extensions

A1  Decline Close-Grip Bench Press 321 tempo

A2  Scott One-Arm DB Curls 601 tempo

B1  Incline BB Triceps Extensions 311 tempo

B2  Standing Reverse Curls 321 tempo

5x5 - same weight, decrease reps as needed with fatigue.

Patient lifters method 6x2-4 starts with 6x2 increase weight where possible

2x 6-8 absolute failure (spot up for 2 forced reps)

5.4.3.2.1

Reverse Curl 82% of Standing Curl.

Scott Curl x5 = Incline Curl x5

ATG Split Squat = Seated Good Morning

External Rotation 10 reps at 10% bodyweight

Calf Raise 10 reps at 50% of bodyweight

10 Flat Nordic Curls

High volume session 250-500 reps, 16 sets

Low volume session 90 reps, 3 sets