The Best Body Builders

Perform all exercises in sequence without resting. Rest three minutes between circuits. 1. Front Squat - 10 reps 2. Romanian Deadlift - 10 reps 3. Leg Press - 10 reps 4. Prone Hamstring Curl - 10 reps 5. Reverse Sled Drag - 30 yards 6. Prowler Push - 30 yards Repeat for five circuits. Perform all exercises in sequence without resting. Rest three minutes between circuits. 1. Pull-Up - 10 reps 2. Standing DB Shoulder Press - 10 reps 3. BB Bent-Over Row - 10 reps 4. Push-Ups - 10 reps 5. Med Ball Wall Slams - 40 seconds 6. Battle Rope Alternating Underhand Wave - 40 seconds Repeat for five circuits. Perform each exercise in sequence without resting. Rest two minutes between circuits. Circuit 1 A1. Clean and Press - 4 reps A2. Heavy Prowler Push - 20 yards A3. Battle Rope Complex* - 60 seconds Circuit 2 B1. Sled Pull-Through (flat back) - 20 yards B2. Farmers Walk w. Turn Around** - 30 yards B3. Med Ball Complex*** - 80 reps * Alternating underhand

Some say bodybuilding is dead. I say, f-that noise. I can't argue that multi-joint exercises don't pile on slabs of muscle fast, and CrossFit athletes aren't freaks of nature with questionable mental sanity to push themselves that hard. But at the end of the day, big arms look great, the pump feels amazing, and no one cares if you deadlifted 17 times your bodyweight to get them or not. Concentration curls were good enough for Arnold, and they're good enough for me. Here's five moves, new and old, that make for a killer workout. THE WORKOUT 1. Barbell Curl 3 sets x 12, 10, 10 rest 30 seconds between sets 2A. Alternating Incline Dumbbell Curl 2B. Cable Curl 3 sets x 10, 10, 12 rest 30 seconds between supersets 3A. Concentration Curls 3B. Chin-up Bar Static Holds (to failure) 3 sets x 15, 15, 12 rest 30 seconds between supersets How's that for functional exercise? In about 3 weeks you would have just functionally added 2 extra inches of be