Brandon Curry is the new Mr. Olympia
Brandon Curry wins Arnold Classic
4 DAY TRAINING PROGRAM
1st day |
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Chest |
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Incline press with dumbbells | 2 warmup sets 4 x 10,8,6,to failure |
Bench press with dumbbells or barbell | 4 x 8-10 |
Incline dumbbell flyes | 4 x 10-12 |
Dips | 3 x to failure |
Biceps |
|
Incline dumbbell curls | 2 warmup sets 3 x 8-10 |
E-Z curls | 3 x 10,8,6 |
Hammer curls | 3 x 6-10 |
Abs |
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Crunches | 4 x 15-20 |
Reverse crunches | 4 x 15-20 |
2nd day |
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Thighs |
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Squats | 2 warmup sets 4 x 20,15,10,6 |
Lunges | 4 x 15 |
Leg extensions | 3 x to failure |
Stiff legged deadlifts | 4 x 10-12 |
Lying leg curls | 4 x 8-10 |
Standing leg curls | 3 x 8-10 |
Calves |
|
Standing calf raises | 4 x 10-12 |
Seated calf raises | 4 x 15-20 |
3rd day |
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Shoulders/traps |
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Dumbbell side laterals | 2 warmup sets 4 x 10-12 (drop sets) |
Dumbbell shoulder press | 2 warmup sets 4 x 10,8,6, to failure |
Bent over laterals | 4 x 10-12 |
Dumbbell shrugs | 4 x 10-12 |
Triceps |
|
Rope pressdown | 4 x 10-12 |
Narrow grip bench press (elbows pointing out) | 3 x 10,8,6 |
Overhead arm extension with dumbbell | 4 x 6-10 |
4th day |
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Back |
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Pullups or pulldowns with wide grip | 4 x 10-12 |
Dumbbell row | 4 x 10,8,6, to failure |
Narrow grip pulldown | 3 x 10-12 |
Calves |
|
Standing calf raises | 4 x 10-12 |
Seated calf raises | 4 x 15-20 |
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