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Jusup Wilkosz Arm Workout
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What was Jusup Wilkosz's arm workout?
Jusup Wilkosz also known as German hercules was one of the greatest german bodybuilders. He started his career as a weight lifter, after winning many weight lifting title he decided to go into bodybuilding. He also trained with the Austrian Oak- Arnold Schwarzenegger in vennice. In 1978, he placed 2nd in the Amateur world championship.
The following year, he won the German championship, tall class and the IFBB Amateur World Championships. With the help of Arnie in his posing routine, he won the 1980 IFBB Pro Mr. Universe. He also won the World Amateur Championships IFBB that same year. Jusup faced several injuries during his career, He once competed with a sprained back.
The German hercules never won a sandow during his career, his highest placing in the Mr Olympia is 3rd in 1984. He also placed 3rd in Grand Prix Belgium 1981, 2nd in Grand prix Wales 1981, 6th in Mr Olympia 1983 and 12th in Mr Olympia 1986. He was forced to quit his pro career because of injuries.
Jusup Wilkosz was Height 6 foot 1 inch tall, he weighed 220 pounds, and had 21 inch arms at his peak.
Jusup Wilkosz Arm Routine
Jusup worked his biceps and triceps on the same day. He usually starts with the triceps since it constitutes 60 percent of the overall mass of the arm. "if you want big guns, hit your triceps harder" he once said.
Close grip bench press
This is probably my favorite exercise, Perform a drop set. Grab the dumbbell, pump as many reps as possible then reduce the weight,do another set(AMRAP), reduce the weight and finish off with another set (AMRAP). Resting should occur only when you are changing or reducing the weight.
Standing overhead triceps extension 3 sets 10,8, 6 reps
My second favorite is the standing overhead triceps extension. Keep your elbows straight, flex your triceps hard at the top. Perfirm a set of 10 reps, increase the weight, perform another set if 8 reps, increase the weight again and finish off your triceps with another set of 6 reps.
Triceps pushdown
This burns off the triceps totally, It gives you the pump, I don't normally count my reps for this exercise. Just do as many reps as possible. Keep the elbow close to the side of your body to isolates you triceps totally.Flex your triceps hard.
Barbell curls 3 sets 8-10 reps
This is the best exercise for adding mass to the biceps. Keep the elbow to your sides, then curl the bar to your shoulder level. , flex the biceps hard at the top, then lower the bar down slowly. 3 sets of this will explode your biceps.
Alternate Dumbbell curl 3 set 10-12 reps
Grab two dumbells, then stand as if you want to do a hammer curl (palm facing each other), then slightly twist your wrist and curl the dumbbell to your shoulder level in a way that your little finger faces your shoulder. Make sure you flex/ contract your biceps at the top. Lower the dumbbell down slowly.
Concentration curl 3 set 12 reps
Concentration curl is my favorite biceps exercise. Place your elbow in between your thigh, then curl the dumbbell up, slightly twist your wrist at the top in a way that your little finger faces your shoulder. Flex your biceps hard at the top and also lower the dumbbell down slowly. 3 sets of this will blast your biceps.
For more information go to Old School Arm Training
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