28method- Arms

Another Muscle pharm gem, 28 method is 7reps normal, 7super slow, 7bottom half & 7top half. Make sure to rest 2min each set…recovery between sets is crucial. The time alotted is a little high, just skip ahead if you finish early.

Exercises

Set 1: 3 rounds

Barbell Bicep Curls

1 min 30 secs

Straight Bar Push Downs

1 min 30 secs

Rest

2 minutes

Set 2: 4 rounds

Preacher Curls

1 min 30 secs

Tricep Dips

1 min 30 secs

Rest

2 minutes

Set 3: 3 rounds

Dbl Arm Incline Curls

1 min 30 secs

Skull Crushers

1 min 30 secs

Rest

2 minutes

Set 4: 3 rounds

Bicep Machine Curl

1 minute

Tricep Rope Pushdowns

1 minute

Rest

2 minutes

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7 mins 35 secs, Moderate

Anabolic ARMS

24 mins 8 secs,

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48 minutes, Intense

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