Train with The Pro Creator: Arms LIVE with Andrei in London
Follow Team Evogen's IFBB Pro Andrei Deiu in London at home in his make shift gym training arms remotely LIVE with 22X Olympia winning coach Hany Rambod in California. The Pro Creator breaks down Andrei's supplement protocol and goes rep for rep with him. You'll need a couple of pieces of equipment, basic weights and bands, but you can substitute what you have as needed.
DOWNLOAD THE FULL WORKOUT AS A .PDF
SUPPLEMENTATION
PRE-WORKOUT
• EVP 3D Sour Watermelon -2 Scoops
• EVP AQ 1/2 Cap
INTRA-WORKOUT
• AminoKEM Tropic Thunder - 1 scoop
POST-WORKOUT
• Isoject S’mores 2 Scoops
THE WORKOUT
WARM UP
• Resistant band Curls
• Resistant band Single Tricep Pull Downs(reverse grip
• Dumbell Curls (Pause Reps)
EXERCISE 1️⃣
Dumbell Curls (Static Reps)
• 3 sets • 6-7 reps Together
• 3-4 Reps single
• 3-4 reps together
Superset with Hammer Curls
• 10-12 reps
EXERCISE 2️⃣
Seated Overhead Single Tricep Extensions
• 3 sets
• 10-12 Full reps
• 5 Partial Reps Last set
Super set with Elevated Close grip (shoulder width) Push ups
• 10-12 reps 5 Partials
Tricep Posing 10-15 secs
EXERCISE 3️⃣
Cross Body Single Hammer Curls
• 4 sets
• 10-12 reps
EXERCISE 4️⃣
Single Tricep Kick Backs
• 10 reps Pinky in the air
• 5-7 reps Knuckle in the air
Super Set Push ups (Close Grip)
• 5-7 Full Reps
• 3-5 Partial Reps
EXERCISE 5️⃣
Resistant band Single Tricep Pull Down
• 3 Sets
• 10-15 Reps
EXERCISE 6️⃣
Diamond Push ups
• 3 Sets
• 10-15 reps
• 5 Partials
Super Set Hammer Curls
• 10-12 Reps
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