300 Rep
300 REP
Preacher Workout
Often times, I find myself wanting to create an easy workout that I can
accomplish while coaching my world class weightlifters during their morning
training sessions. Occasionally, my brain hurts, I try too hard and fall flat
on my face. This happens all too often...but then the 300 Rep Preacher
Program came into my mind. I was sick of moving my benches over to the
Olympic weightlifting side, I was done moving tons and tons of weights over.
It was beginning to be a huge headache and that is when the preacher
bench popped into my mind. I wanted to use as little equipment as possible
but still feel like my arms got the pump that they needed for optimal growth.
Well, here we are!!! Enjoy the 300 Rep Preacher Program.
1 DANE MILLER
Plate Curls
300 REP
An excellent variation for grip improvement AND massive bicep stimulation.
Get those elbows set on the bench, be sure to SQUEEZE tight on the
plates as the load eccentrically moves the elbow to the extended position.
Squeezing the plates will lead to more motor unit recruitment of the biceps
AND improve the grip as well. Thicker bumper plates are ideal because the
clamp grip will be get that bicep thickness we all look for!
2 DANE MILLER
Banded Tricep Extension
300 REP
I always tell athletes and clients to take a band with them while traveling.
This includes everyday travel! Pull that band out of your gym back, hook
it to an immovable object, find your favorite machine attachment or simply
use your hands inside the band. Place the elbows on the edge of the
preacher bench as a guide to prevent any cheating and start that extension!
As the elbows extend concentrically, the band increases resistance and
the exercise becomes a bit more difficult. This accommodating resistance
will lead to more motor unit recruitment. Be sure to take advantage of the
recruitment through a slow and controlled eccentric portion of the lift. When
the elbows are fully flexed, the triceps will become fully lengthened and
ready for more stimulation!
3 DANE MILLER
DB Kissing Curls
300 REP
Every gym has dumbbells, if your gym doesn’t have dumbbells then GET
OUT!!! Get the elbows set on the bench, kiss them together in a neutral
grip position and work that hammer grip. Eccentrically lower the kissing
dumbbells and work to a fully lengthened position before concentrically
moving the load back to the flexed position. This is a great exercise to
isolate the biceps and a great movement to also target the forearms as well!
4 DANE MILLER
Seated EZ Curl Extension
300 REP
A simple extension that really blows up the trize. EZ Bar is the bar of choice
but any type of bar can work for this movement. Turn around on the bench,
get set with the back against the preacher portion, put the bar overhead with
the elbows fully extended and the core tight. Lower the bar until the elbows
are entirely flexed and the triceps are fully lengthened. FEEL the lengthened
tricep and find the mind/muscle connection to concentrically extend the bar
back overhead. This is a great isolation movement that will lead to massive
gains in all three heads of the upper arm!
5 DANE MILLER
DB Dinner Curl
300 REP
Another grip/bicep movement that is extremely difficult. Find a DB that has
large heads, it doesn’t need to be heavy for a movement of this difficulty.
Try to get the fingers to actively pinch the weight while holding an OPEN
grip for growth. Raise the DB to the face without fully flexing the handle
to the chin. By raising the DB UP with the biceps, the tension will remain
throughout the exercise and lead to a massive pump by the end of the set.
These are a great exercise to finish for ultimate growth.
6 DANE MILLER
Seated EZ Curl Extension
300 REP
Grab two moderate weight dumbbells, put the back on the preacher bench,
extend the elbows overhead and tighten up the gut for support! Slowly
lower the hands BACK by flexing the elbows but not moving the shoulder
joint. When the elbow joint is fully flexed, rotate the shoulder joint down to
a pressing position. Do this for the prescribed rep scheme and then switch
the progression of the exercise. Switch by moving to a slow eccentric
movement with the DB’s being brought to the shoulder height, then raise the
elbows UP to enable full elbow flexion before concentrically extending the
elbow back to the original starting position.
7 DANE MILLER
300 REP
Exercise Volume Weight Tracker
1a Plate Curls 4 x 25
Group 1
Banded Tricep
1b 4 x 25
Extensions
Rest: 1:30
2a DB Kissing Curls 4 x 25
Group 2
EZ Curl Tricep
2b 4 x 25
Extension
Rest: 1:15
3a DB Dinner Curls 2 x 50
Group 3
Two Way Rolling
3b 2 x 25/25
Triceps
Rest: 1:00
8 DANE MILLER
300
Find more programs and books on getting big arms at
www.GarageStrength.com!
REP
Bize And Trize II
Suffer from small arm syndrome? Always dreamed of
having big arms? Well, now you can own the guide to
get those big arms you always dreamed of! Bize and
Trize II is one of a kind book you can only get from
Garage Strength! Buy now and start your journey
PURCHASE HERE
The GhostFace Program
Named after Ghostfacemillah himself, this is the
program that Dane writes and trains with himself. The
program incorporates a combination of bodybuilding
and cardio exercises to promote weightloss and grow
your arms. It is perfect for anyone looking for a quick
workout that is both challenging and fun.
PURCHASE HERE
