194

Superset: Kneeling Cable Triceps Extensions 4 sets of 12 reps

Kneeling Cable Triceps Extensions

with rope

4 sets of 12 reps

FOREARMS

Superset: Barbell Reverse Wrist Curls 4 sets of 10 reps

4 sets of 10 reps

reps each

Barbell Wrist Curls

One-Arm Dumbbell Wrist Curls

4 sets of 10 reps

CALVES

(Alternate foot position: toes

Leg Press Calf Raises

Standing Calf Raises

One-Leg Donkey Calf Raises

in, toes forward, toes out)

4 sets of 12 reps

4 sets of 12 reps

4 sets of 12 reps

ABDOMINALS

(No rest between exercises)

Straight-Leg Raises, on floor

Bent-Leg Raises, on floor

Seated Leg Tuck, on floor

Alternate Leg Pulls

High-Leg Sit-Ups, feet together

feet apart

Side-Leg Raises, straight leg

bent leg anabolic steroids body-muscles.com

Rear Leg Raises

Lying Side Leg Pulls

Rear Leg Scissors

30 reps

reps reps

30 reps

30 reps

30 reps each side

15 reps

reps each

15 reps

30 reps each leg

30 reps each leg

30 reps each side

20 reps each side

30 reps

194

Applying the Shocking Principle

Using the Shocking Principle is the best body-muscles.com way of driving the body

beyond its limits, and the only way of overcoming the barriers

that stand between you and your total championship potential.

Shocking the body is how you get the extra cuts, extra hardness, veins, separation, definition, and other signs of quality development.

Rich Piana’s Mysterious Death Raises Questions About Insulin and Bodybuilding

Getting ready for competition is the time to really

get serious and to use every method available for driving the body

to the maximum.

A fundamental way of shocking the muscles is by making them

work in unfamiliar ways.