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Published on 19 Mar 2015 | over 2 years ago

FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! - goo.gl/X8HeL5
FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: goo.gl/6AlH84

Twitter: www.twitter.com/Scott_Herman
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Vascularity and a pump so thick it feels like your arms are about to EXPLODE. That is exactly what you’re going to get Hermanites! By working with short 60 second rest periods and keeping the volume extremely high there is NO EXCUSE to why your arms won’t grow after a few weeks of this routine. Be sure to keep proper form and ALWAYS train in full range of motion Nation! #HTH #SHFAthlete

Check out the other videos in this series!
www.youtube.com/playlist .

• Rest 60 seconds MAX between sets

(1:30)- Routine sets & reps

WARM-UP: Rest 60 seconds MAX between sets
(1:40)- Dumbbell Curl (2 sets: 8 reps per side)

BICEPS: Rest 60 seconds MAX between sets
(2.31)- Dumbbell Bicep Curl (4 sets: 10 reps per side)
(4:13)- Single-Arm Preacher Curl (4 sets: 10 reps per side)
(6:22)- Reverse Barbell Curl (4 sets: 10 reps)
(8:01)- Dumbbell Drag Curl (4 sets: 12 reps)

TRICEPS: Rest 60 seconds MAX between sets
(8:54)- Close-Grip Bench Press (4 sets: 10 reps)
(9:43)- Standing Dumbbell Overhead Extension (4 sets: 10 reps)
(10:20)- V-Bar Push-Down (4 sets: 10 reps)
(10:54)- Tricep Kickback (4 sets: 15 reps per side)
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