The 4 Quarters Arm Workout | IFBB Pro Jay Warren & Josh Bryant MS


Co-Author of Jailhouse Strong, Josh Bryant explains the methodology behind breakdown sets as he takes IFBB pro Jay Warren through the 4 Quarters Arm workout.
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Most lifters fall into two categories “Go heavy or go home” and “pump worshippers” as explained by Josh Bryant MS. To fully maximize your training you have to adopt a holistic approach ie high reps, low reps, fast tempo, slow tempo and varying rest times. Here Josh takes IFBB Pro Jay Warren through his 4 quarters workout that utilizes breakdowns, a training concept from his mentor Dr. Fred Hatfield. Check this out and let us know what you think.

| Breakdown Set |
1st set: Start Heavy – 4-6 reps
2nd set: Reduce weight 15-20% at 10-15 reps
3rd set: Reduce weight 15-20% at 25-30 reps

| Cluster Set |
1. 6 reps, rest 15 seconds
2. Repeat sequence for 4 minutes

| Josh Bryant’s 4 Quarter Arm Workout |
1. Close-grip Decline Bench Press: Breakdown set
2. Hercules Chin-up: Breakdown set
3. Overhead Dicks Press: Breakdown set
4. Incline Dumbbell Hammer Curl: Breakdown set
5. Lying Dumbbell Triceps Extension: Cluster set
6. Preacher Curl: Cluster set
7. Triceps Dips Machine: Cluster set
8. Triceps Pressdown: Cluster set

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| Follow IFBB Pro Jay Warren |
► Instagram: https://www.instagram.com/iamjwarren/

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| Hashtags |
#ArmWorkout
#bodybuildingcom
#jailhousestrong
#bodybuilding
#fitness
#GASPofficial
#Workout

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