3.12.21 Workout: Arm Day

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Shred: (Single Arm Preacher Curls w/ Dropset w/ DB’s, 4 sets of 10 reps dropset 15 reps on each arm), (Forearm Overhand Grip Bar Twists on Cable into Bicep Curls on Cable, 5 sets of 20 seconds continuous reps for forearms followed by 20 reps Biceps Curls), (Backhanded Tricep Pushdowns on Cable Superset Same Arm Backhanded Skull Crushers on Cable, 4 sets of 12 reps on each movement on each arm), (Skull Crushers w/ DB’s w/ Twists, 5 sets of 20 reps), Rest 60-90 seconds between sets

Cardio: 10 minutes of high exertion immediately followed by 50 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: (Single Arm Preacher Curls w/ Dropset w/ DB’s, 4 sets of 8 reps dropset 12 reps on each arm), (Forearm Overhand Grip Bar Twists on Cable into Bicep Curls on Cable, 5 sets of 15 seconds continuous reps for forearms followed by 15 reps Biceps Curls), (Backhanded Tricep Pushdowns on Cable Superset Same Arm Backhanded Skull Crushers on Cable, 4 sets of 10 reps on each movement on each arm), (Skull Crushers w/ DB’s w/ Twists, 5 sets of 16 reps), Rest 90-120 seconds between sets

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