1.21.22 Workout: Arms & Forearms

Facebook
Twitter
Reddit
Pinterest
Email

Shred: (Bicep Curls “21’s” w/ EZ Bar, 3 sets), (Single Arm High Cable Curls, 4 sets of 16 reps on each arm), (Overhand Grip EZ Bar Curls, 4 sets of 12 reps), (Overhead Triceps Extensions w/ Rope Splits on low cable Superset w/ Triceps Pushdowns w/ Rope Splits on high cable, 4 sets of 15 reps on each), (Single Arm Tricep Kickbacks, 4 sets of 12 reps on each arm), (Triceps Pushdowns on Cable w/ V-bar attachment, 4 sets of 10 reps, dropset 15 reps), Rest 60-90 seconds between sets

Cardio: 60 minutes of medium to low exertion (exertion rates are different for all of us, so for me: running would be high exertion, fast walk/jog for medium exertion, slow walk for low exertion)

Bulk: (Bicep Curls “21’s” w/ EZ Bar, 3 sets), (Single Arm High Cable Curls, 4 sets of 12 reps on each arm), (Overhand Grip EZ Bar Curls, 4 sets of 10 reps), (Overhead Triceps Extensions w/ Rope Splits on low cable Superset w/ Triceps Pushdowns w/ Rope Splits on high cable, 4 sets of 12 reps on each), (Single Arm Tricep Kickbacks, 4 sets of 10 reps on each arm), (Triceps Pushdowns on Cable w/ V-bar attachment, 4 sets of 8 reps, dropset 12 reps), Rest 90-120 seconds between sets

Check Out Our Latest Workouts!