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