[Editor's Note: Ultimate training guru Cory Gregory is back and he's got your comfortable status quo on his hitlist. This week's shock to the system includes a healthy helping of muscle-fiber wrecking curls, flyes, pushdowns, dips, and laterals that will leave you weeping in your post-workout protein shake. It's a call to arms, and only the strong will survive!]

Workout overview:

Tri-Set
Military Press Dumbbell - 12 reps
1 Arm Lying Side Lateral - 15 reps
Superman delt fly - 15 reps
6 sets total
Tri-set
Barbell Curls-12 reps
Bench Dips -30 reps
Double arm incline dumbbell curls-12 reps
5 sets
Tri-set
Straight bar push- downs- 20 reps full 20 1/4 reps
Machine Curls-30 reps
Tricep Rollbacks-15 reps
4 sets
Super-set
Barbell Curls -28 method
Triceps rope push downs (Rep Hold method) -12 reps
4 sets



Tri-set
Military Press Dumbbell-12 reps



1 Arm Lying Side Lateral- 15 reps



Superman delt fly-15 reps


6 sets total

Tri-set 

Barbell Curls-12 reps 



Bench Dips-30 reps 



Double arm incline dumbbell curls-12 reps 


5 sets 

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Tri-set 
Straight bar push-downs- 20 reps full 20 1/4 reps



Machine Curls- 30 reps



Tricep Rollbacks-15 reps 

 

4 sets

Super-set 
Barbell curls-28 method 



Triceps rope push downs(Rep Hold method)- 12 reps


4 sets

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