2.26.21 Workout: Arms

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Shred: (Barbell Biceps Curls, 4 sets of 8-10 reps), (Bicep Curls on Incline Bench w/ DB’s, 4 sets of 16 reps), (Seated DB Concentration Curls, 4 sets of 12-14 reps on each arm), (Back Hand Tricep Extensions Superset Overhand Tricep Extensions on cable, 3 sets of 12 reps of each movement on each arm), (Overhead Triceps Extensions w/ Rope Splits on cable, 4 sets of 16 reps), (Triceps Pushdowns w/ Rope Splits on Cable, 4 sets of 15 reps, dropset 15 reps) Rest 60-90 seconds between sets

Cardio: 60 minutes of medium-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: (Barbell Biceps Curls, 4 sets of 6-8 reps), (Bicep Curls on Incline Bench w/ DB’s, 4 sets of 12 reps), (Seated DB Concentration Curls, 4 sets of 8-10 reps on each arm), (Back Hand Tricep Extensions Superset Overhand Tricep Extensions on cable, 3 sets of 10 reps of each movement on each arm), (Overhead Triceps Extensions w/ Rope Splits on cable, 4 sets of 12 reps), (Triceps Pushdowns w/ Rope Splits on Cable, 4 sets of 8 reps, dropset 12 reps) Rest 90-120 seconds between sets

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