Mass Secrets

QUESTION: Hey Greg, what's an off season arm workout look like for you?

ANSWER: Actually my arms, particularly my triceps, have been a weak point for me. But I like to start biceps with an isolation move to pre-exhaust the muscle and get lots of blood in there before the more basic movements. A good choice is one arm preacher curl with a dumbbell or a machine curl of some kind. Really focus on the full extension and contraction. Squeeze and do 12 to 15 reps per set. Next I would do barbell burls either with a straight bar or easy curl bar for sets of 8 to 10. To finish them off I like doing dumbbell hammer curls. Alternated to start but then when failure starts setting in both arms with a little momentum and short and choppy to finish. I like to start triceps with pushdowns, either with a rope attachment or a triceps handle. I like to do 15 to 20 reps per set and again squeeze each rep short of full lockout. Next lying extensions with a straight bar or easy curl bar for 10 to 12 reps. I then finish off with seated dumbbell triceps extensions for 12 to 15 reps per set. Get a good finishing stretch in this exercise. Do 4 or 5 sets per exercise and away you go. Keep a good pace going. You want to force lots of blood in there. Now leave me alone and go train your arms. LOL
 

If you wanna get trained by IFBB Pro Greg Kovacs himself, email him at: hugegreg@hotmail.com