Arms Specialization.pdf

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Adonis Arms Specialization

Oscillating Super Sets

4 – Weeks

2 Workouts Per Week

By: John Barban

Copyright 2009 Adonis Lifestyle LLC

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This four week arm specialization routine is based on two concepts, antagonistic supersets and

oscillating intensity.

Antagonistic Super Sets:

Antagonistic super sets are sets that include two exercises done back to back that work muscles

that move a specific joint in the opposite direction. For arms this would mean doing a set of

biceps immediately followed by a set of triceps.

The biceps flex the arm at the elbow joint, and the triceps extend the arm at the elbow joint.

Therefore they are considered ‘antagonistic’ muscle groups with respect to the elbow joint.

(another example of antagonistic muscle groups would be quads and hamstrings with respect

to the knee joint. Quads extend the leg at the knee joint, hamstrings flex the leg at the knee

joint)

Oscillating Intensity:

Oscillating intensity simply means heavy vs light weights. Each day of this program has a heavy

and a light component and each muscle group is doing the opposite intensity of the other.

For example, on day 1 if you are going heavy on biceps you will be going lighter on triceps.

Therefore on day 2 you will be going heavy on triceps and lighter on biceps. This pattern

continues throughout the 4 week program.

The following four week program is meant to be used in ADDITION to the base Adonis Index

Workout.

Copyright 2009 Adonis Lifestyle LLC

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Oscillating Super Sets – Arms

Week 1 ‐ Day 1

Super Set #

Exercises

Sets

Reps Rest (mins)

1

Standing Dumbbell Curls

4 13

2

Tricep Vbar Pushdowns

8

2

Cable Curls

3 21

2

Tate Press

5

Oscillating Super Sets – Arms

Week 1 ‐ Day 2

Super Set #

Exercises

Sets

Reps Rest (mins)

1

Lying Tricep Extensions (barbell) 4 13

2

Incline Curls

8

2

Rope Pushdowns

3 21

2

Hammer Curls

5

Copyright 2009 Adonis Lifestyle LLC

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Oscillating Super Sets – Arms

Week 2 ‐ Day 1

Super Set #

Exercises

Sets

Reps Rest (mins)

1

Incline Curls

3 21

2

Incline Tate Press

13

2

Standing Barbell Curl

4 13

2

Lying Dumbbell Tricep Extension

5

Oscillating Super Sets – Arms

Week 2 ‐ Day 2

Super Set #

Exercises

Sets

Reps Rest (mins)

1

Tricep V‐bar Push Downs

3 13

2

Cable Curls

8

2

One Arm Push‐ups

4

8

2

Seated Alternate Dumbbell Curls

5

Copyright 2009 Adonis Lifestyle LLC

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