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Biceps Routine:

No. 1 - Regular Barbell Curls:  5 Sets of 10 Reps

No. 2 - Seated Alternate Dumbell Curl: 5 Sets of 10 Reps

No. 3 - Close Grip Barbell Curl: 4 Sets of 8 Reps

No. 4 - Concentration Pulley Curls: 5 Sets of 10 Reps

Triceps Routine:

No. 1 - Seated Press From Behind The Neck: 4 Sets of 8 Reps

No. 2 - Parallel Bar Dips: 2 Sets of as many reps as possible

No. 3 - Standing Triceps Extension With Close Grip: 4 Sets of 8 Reps

No. 4 - Lat machine Triceps Pull Down: 4 Sets of 10 Reps

No. 5 - Overhead Pulley Triceps Pull Down: 4 Sets of 10 Reps

* Use 75% of maximum poundage except those exercises in which body weight is used such as dips.

* Freddy advises to work HARD, work SLOWLY and CONCENTRATE

* As your muscles get stronger you must gradually add MORE AND MORE WEIGHT

Dan Lurie and Freddy Oritz

Dan Lurie with Freddy Ortiz

Freddy Ortiz and Larry Scott

Freddy Ortiz and Larry Scott and yes that's an ice cream cone he's holding.

 

Sources:

 http://www.palmieribodybuilding.com/Freddy%20Ortiz%20Article.pdf