russ howe pti daily trainer workouts

DAILY TRAINER WORKOUTS

MONDAY

Russ Howe PTI

“This is a huge week of training, because this is the week our arm training in this current block reaches its APEX.

We’ll be hitting arms THREE TIMES this week, and with MORE TOTAL SETS than any other week in the entire program. I want you to enjoy the hell out of it.

We will be using 2 Muscle Busters in today’s arm workout: Negative Reps Method & Rest Pause Method.


1) INCLINE DB CURL x8
(45 sec rest)
(4 rounds)
*** Perform a REST PAUSE after the final set.

2) STRETCH SKULLCRUSHER x8
(45 sec rest)
(4 rounds)
*** Perform a REST PAUSE after the final set.

3) EZ-BAR CURL x8 (NEGATIVE REPS METHOD)
(45 sec rest)
(4 rounds)
*** 4 rounds of NEGATIVE REPS. If you train with a partner, go heavy & have them help you lift then you control the negative on each rep. If you train alone, use a challenging weight you can lift yourself but add a 5 second count to the negative on each rep and squeeze your biceps hard all the way down.

4) CLOSE-GRIP BARBELL BENCH PRESS x8 (NEGATIVE REPS METHOD)
(45 sec rest)
(4 rounds)
*** Same concept as written above.

5) SEATED DB HAMMER CURL x8
(45 sec rest)
(4 rounds)
*** Perform a REST PAUSE after the final set.

6) V-BAR TRICEPS PUSHDOWN x8
(45 sec rest)
(4 rounds)
*** Perform a REST PAUSE after the final set.

7) ZOTTMAN CURL x8
(45 sec rest)
(4 rounds)
*** Perform a REST PAUSE after the final set.

8) OVERHEAD CABLE EXTENSION x8
(45 sec rest)
(4 rounds)
*** Perform a REST PAUSE after the final set.


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