Flex Flex_UK__March_2018 | Page 135

CABLE CURL If curls with a straight bar attachment put too much strain on your wrists, use an EZ-curl bar attachment instead, where the wrists are angled slightly inward. QUICK AND DIRTY CABLE ARM WORKOUT Perhaps you don’t have as much time to devote to the gym as a professional bodybuilder. And with crowded gyms early in the new year, leaving your training station could mean losing it for the rest of the workout. No problem. If you can secure a cable machine, here’s a quick-hitting biceps and triceps routine utilizing Bonac’s aforementioned training principles. Hit this routine two times a week if possible, with at least 48 hours between workouts, switching out exercises for the ones listed as desired. EXERCISE SETS REPS Cable Curl superset with Straight-bar Pressdown** 3 12* 3 12* One-arm Cable Curl superset with One-arm Rope Pressdown** 3 16* 3 16* *On your last set, do 2 dropsets after reaching failure with the starting weight. **Squeeze the contraction in the triceps for 1 to 2 counts at the bottom of each rep. STRAIGHT-BAR PRESSDOWN For variety, alternate between straight bar, V-bar, and rope attachments from workout to workout. Keep your elbows pinned to your sides (not flared out) the entire set. MARCH 2018 | FLEX 133