10.15.20 Workout: Arms

Shred & Bulk: (3 sets of 10 reps close grip triceps press superset 20 reps skull crushers w/ ez bar), (3 sets of 10 reps overhand grip curls superset 20 reps ez bar bicep curls), (7 sets of 12 reps drag curls on smith machine, flex biceps for 10 seconds), (7 sets of 12 reps close grip triceps focused press on smith machine, flex triceps for 10 seconds)

Shred: rest 60-90 seconds between sets on first 2 movements, rest 30 seconds between sets on fst-7 sets (drag curls and close grip on smith machine)





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