Arm Complex: Pull Up/Dips - 20lb Vest…

Two  Sets of:

Pull Ups x8

Close Grip Pull Ups x8

Wide Grip Chin Up x8

Close Grip Chin Up x6

30 reps total 

Two Sets of: 

30 Dips x30

@ 20lbs Vest 

Cash Out: Band Reverse Curls - 5x10 @ Gray

The Gymnast Pull-Up Routine

This one was popularized by Charles Poliquin. After eight weeks of performing this routine once a week, I had people commenting on my arm growth and accusing me of being on the sauce.

Here's how it works:

• Do pronated (hands facing away from you), shoulder-width pull-ups. Stop 2-3 reps short of failure. Rest 10 seconds.
• After the 10 seconds of rest, move your hands in (4-6 inches apart) and perform pronated, close-grip pull-ups. Again, stop a couple of reps shy of failure. Rest 10 seconds.
• Now switch your hands into a supinated position (hands facing you) and use a shoulder-width grip. Stop just short of failure and rest 10 seconds.
• Finally, move to the close-grip supinated position and perform reps to just short of failure.
• Rest 3 minutes and do the whole cycle again.
• After 4 weeks, perform the full cycle 3 times