Surge Challenge Workout 7
Biceps
Pump
Narrow BB curl 85 x 9
Chin up (feet assisted) x 8
Wide BB curl 85x 11
Stimulate
All with 20lb DBs
Zottman Curls x10
No rest to
Hammer curls x10
No rest
DB curls x10
Flutter
DB curls x 20 seconds
Triceps
Stimulate
Rope press downs 85x14 (too light)
BW dips x 12 (add weight belt next go)
Rope press downs 110x10
Pump
OH DB extension 70lbsx8
OH DB extension 60lbsx8
Stimulate
Oh DB extension 60 x 23 seconds.
Lats
Pump
Hammer Strength Row 140x11 (too light)
Pullover 70lbs x 8
Supinated pulldown 120x12 (too light)
Stimulate
Puller 70lbs x 8 (Dumbbell)
Flutter
Same as stimulate 22 sec
Forearms all with 65 lbs
Pump
Seated wrist curl x10
Seated reverse wrist curl x10
Reverse Curl x10
Stimulate
Seated wrist curl x 10
Flutter
Seated wrist curl 20 sec
I don’t know how you guys (T Nation) came up with this formula and I think this picture speaks for itself. In almost 18 years of lifting I have never had a bicep pump like this. I felt like that vein was going to explode out of my arm.