12.11.20 Workout: Arms

Shred: (Overhead Triceps Extensions w/ EZ Bar, 3 sets of 12-16 reps), (Skull Crushers on Flat Bench, 3 sets of 12-16 reps), (Close Triceps Focused Press w/ Barbell or EZ Bar on flat bench, 3 sets of 20 reps), (Triceps Push-Downs on Cable w/ Straight Bar Grip, 12 reps, Dropset reps until failure, Dropset reps until failure), (Strict Curls w/ DB’s against wall, 3 sets of 12-16 reps), (Seated Hammer Curls w/ DB’s, 3 sets of 12-16 reps), (Wide Grip Curls w/ EZ Bar, 3 sets of 20 reps), (Bicep Curls on Cable w/ Straight Bar Grip, 12 reps, Dropset reps until failure, Dropset reps until failure) Rest 60-90 seconds between sets

Cardio: 60 minutes of medium 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)

 

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