Written by Nick Del Toro
01 January 2014

 Steve Kuclo: Mass Demand Full Arm Workout

With Print & Go

mass4For Steve, arm training is best starting with biceps to make sure his joints get warmed up prior to triceps training. He then uses heavy weight and supersets to failure. 

 

Alternate Dumbbell Curls
 3 sets x 8-12 reps
last set was 110lb dumbbells x 5 reps

 

Hammer Grip on the Multi-Grip Barbell
4 sets x 12-15 reps

 

Cable Curl 21’s
 4 sets of 21’s
increased weight every set

 

Rope Pushdowns
4 sets x 20 reps

 mass4prg

Smith Machine Close Grip Presses w/Bands
4 sets x 20, 15, 12, 10
 SUPERSET W/
 Machine Dip
4 sets x 10-15 reps

 

Rope Overhead Extensions
 4 sets x 10-15 reps
 SUPERSET W/
 Single Arm Lateral Pushdowns
4 sets x 10-15 reps

 

Push-Ups (elevated feet)
 1 set to absolute failure
keep going even after partial reps are not possible

 

DISCUSS THIS ARTICLE ON THE MD FORUM