Video: Never Enough Volume - Arms with Joe Mackey, Jon Irizarry & Hunter Labrada
What does it take to build your strength and mass? Everything! Everything in a sense that the best in the world have probably trial and errored plenty of times then found what works best and structured and programmed themselves and their training to achieve their particular level of strength and development.
At this point in Hunter's, Joe's and Jon's competitive careers they know 1. how they like to train and 2. how to get their muscle to continually respond and grow. In this particular workout, Joe Mackey took the lead with the full high volume workout below. Stay up to date with these guys 2020 competitive plans and training.
10 triceps pushdowns with 3 sec squeeze followed by 20 rapid reps
Superset with 20 bodyweight bench dips
Superset with 12 dumbbell curls with 2 sec contraction
Laying triceps dumbbell extensions: half, half, full rep x 10 reps (each half half and full rep = 1)
Superset with reverse barbell curl: 10 half reps and 10 full reps
Preacher curls: pyramid up in weight - 4 sets x 10 - 12 reps
Close Grip bench press: 4 x 10 - 15 reps