I will give you a sample workout routine that I did back in the day and it works like Heartbeat team Martinez lifetime member shirt. It is designed by legendary strength coach Charles Poliquin. From a periodization standpoint Charles like short cycles lasting about 3 weeks. He also likes to play with the speed of the movement where he will do triceps exercises in an explosive manner one time and in a continuous manner the next workout. In this program, we would also emphasize the assistance exercises as hard as the bench press.
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