Hypertrophy

Note: Always adjust the weight to fit your ability with the given repetition range. Never compromise form or range of motion for additional weight unless specified)

Warm-up: Start by using very light dumbbells and performing slow and controlled curls; aim for 20-30 reps each arm to stimulate blood flow. Using the same light dumbbells, immediately follow up the curls with 20-30 reps of tricep kickbacks; again, slow and controlled. Lastly, using the edge of a bench, perform close grip push-ups for 12-15 reps. 

1. Superset - 4 sets
   1. 28 Method Straight-bar Curls - 28 reps (50lbs)
      1. Note: the 28 Method consists of 7 regular reps (regular tempo, all the way up, all the way down), 7 slow reps (7 count concentric, 7 count eccentric), 7 half reps (from the bottom to half-way up on each rep), 7 half reps (from the top to half-way down on each rep).
   2. 28 Method Straight-bar Skull-Crushers - 28 reps (50lbs)
      1. Note: in the same format as the 28 Method curls, perform 7 regular reps, 7 slow reps, 7 half reps (halfway up), 7 half reps (start at the top and go half-way down on each rep).
         1. Essentially you'll be doing 56 reps (28 curls followed by 28 skull-crushers) in a row, so pick a weight that you can keep sturdy form and not compromise the range of motion. 
2. Quad Superset – 3 sets
   1. 1-arm Triceps Pulldowns – 20 reps for each arm (27.5lbs, 30, 30)
      1. Note: Hold in the contracted position
   2. Cable Rope Curls - 20 reps
      1.  Note: Keep your back straight, slight lean backwards. As you come forward let your shoulder blades roll out as your arms come forward at the peak of the eccentric portion. This allows for additional range of motion.
   3. Dips  – 15 reps (add weight or use assistance as required)
      1. Note: Don’t over-extend your shoulders on the eccentric portion (bringing your body below your shoulders leaving them vulnerable). Stop the motion with arms at 90*
   4. Standing EZ-bar Curls - 12 reps
      1. Note: slow and controlled reps
3. Finishing Superset - Pyramid
   1. Set-up a bench press for close-grip bench. Use a weight that you can do 10 reps with. Perform the 10 reps, then immediately grab dumbbells that you can curl for 10 reps (each arm). Upon finishing the curls, immediately drop the weight of the barbell by enough weight that you can push out another 10 reps. Upon completing the second set of close-grip, immediately grab a slightly lighter set of dumbbells to perform another 10 reps of curls. Repeat this process until you can no longer drop the weight down on the barbell.