From Puma with love,
Jodelko, stawiasz flaszke, nie zdajesz sobie sprawy ile szukalem.
[rozpiska nie zawiera temp, wczytajcie sie w inne specki, to znajdziecie, nie roznia sie zbytnio. To ponizej to oryginalna wersja Thiba]
Ok, the HSS-100 arms specialization was in one of my other threads... here it is:
DAY 1: Biceps HSS-100/Triceps workout 1
DAY 2: Lower body and shoulders
DAY 3: Biceps/Triceps HSS-100 workout 2
DAY 4: OFF
DAY 5: Biceps/Triceps workout 3
DAY 6: Chest and back
DAY 7: OFF
For the biceps/triceps specialization the following would be adequate:
WORKOUT 1 (Biceps HSS/Triceps)
A. Standing barbell curl
3-4 sets of 6-8 reps
B1. Wide-grip/elbows in preacher curl
3 x 8-10
B2. Seated dumbbell curl from neutral grip to suppination grip (in other words, rotate as you curl)
3 x 10-12
C. Jettison barbell curl*
3 x 8-10 + max + max
* 1st mini-set = barbell plus ?lastic bands for 8-10 reps;
no rest;
2nd mini-set = barbell only to failure;
no rest;
3rd mini-set = elastic band only to failure
THIS IS ONE SET
D. Machine preacher curl
1 x 100
E1. Close-grip bench press
3 x 8-10
E2. Decline dumbbell triceps extension
3 x 10-12
WORKOUT 2 (Triceps HSS/ Biceps)
A. JM press
3-4 x 6-8 reps
B1. Decline nosebreaker
3 x 8-10
B2. Cable triceps extension
3 x 10-12
C. Triceps dips (elbows close to the body, trunk as straight as possible, legs behind upper body)
3 x max reps
D. Overhead rope triceps extension
1 x 100
E1. Reverse barbell curl
3 x 8-10
E2. Hammer curl3 x 10-12
WORKOUT 3 (partial HSS for both biceps and triceps)
A. Standing EZ bar curl
3-4 x 6-8 reps
B. Decline close-grip bench press
3-4 x 6-8 reps
C1. Incline dumbbell curl
3 x 8-10
C2. Cable curl
3 x 10-12
D1. Nosebreaker
3 x 8-10
D2. Reverse-grip cable triceps extension
3 x 10-12
Wczytywanie danych ... 
