Jonathan completes 4 sets of 8 reps for all exercises.
See our improvements to this workout on next page.
Our Advice
You’ve chosen good exercises, but this workout must be very time-consuming; plus, it’s too focused on single-joint movements. Throw another compound exercise into your workout to start. You could pair the dip you’re doing with a chinup (or weighted chin) done with a slow negative to intensify the biceps recruitment. You can also cut down the volume and the workout time a bit by supersetting your exercises.
Jonathan’s New Workout
1A Chinup* Sets: 3 Reps: 5
Supeset with
1B Weighted dip Sets: 3 Reps: 5
2A Drag Curl Sets: 4 Reps: 8
Superset with
2B Lying Triceps Extension Sets: 4 Reps: 8
3A Barbell Curl Sets: 3 Reps: 12
Superset with
3B Triceps Pushdown Sets: 3 Reps: 12
* Take 4 seconds to lower yourself down
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