This is based upon my period of overreach used when either on cycle or overeating, basically anytime I’ve tried to really push hard and gain mass. Plus my need for a forearm day. It is five full body sessions per week, and no inactive recovery.
All movements 5 sets to failure. 12RF-8RF in progression. Except Session 7. 90 seconds rest between all sets. Cable Cross andFace Pulls 3x20 after each session. Week 2, use Alternative grip where applicable.
Session 6
Cardio
Session 7
Wrist Curl 5x20
Reverse Wrist Curl 5x20
Cable Pronations 5x20
Cable Supinations 5x20
Dead Arm Hang 5x30sec
All movements 5 sets to failure. 12RF-8RF in progression. Except Session 7. 90 seconds rest between all sets. Cable Cross andFace Pulls 3x20 after each session. Week 2, use Alternative grip where applicable.
Session 6
Cardio
Session 7
Wrist Curl 5x20
Reverse Wrist Curl 5x20
Cable Pronations 5x20
Cable Supinations 5x20
Dead Arm Hang 5x30sec