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Lets see how tan and jacked you are...


locogato11283

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It's not that complicated. 16-20 sets = 4-5 different lifts.

 

You never want to do the same lift two weeks in a row.

 

Shocking the body is key.

 

There are a million variations to every lift. Sitting, standing, slow, fast and isolation for each side.

 

Be creative. Use YouTube.

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Work your way up in sets, warm up sets don't count. I do 2 exercises for bieceps. Preacher curl and barbell curl. I do 4-7 reps to failure per set for 2 weeks and then 8-11 next week. Sets start at 2, move up almost each week. Time between sets decreases as the weeks go by. After about 6 weeks you start over and go back to 2 sets to failure for recovery week.. What happens when your body goes through all this work load is adapt by an increase of muscle. You almost over train then start over before it happens. You build muscle on top of muscle if that makes sence

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60-90 sec rest, 4-5 different lifts, 4 sets of each lift. Start with the lift you do the most wait with like standing barbell curls. Then you exercise you don't max out on. Like reverse curls, seated curls, preacher curls, ect. If you do frc's in the same day you will have trouble getting done in 45minutes

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  • 3 weeks later...

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