5.31.21 Workout: Arms

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Shred: (DB Concentration Curls on Incline Bench, 4 sets of 16 reps), (Alternating DB Hammer Curls, 4 sets of 10 reps on each arm), (21’s Bicep Curls w/ EZ Bar, 3 rounds), (EZ Bar Skull Crushers on Flat Bench, 4 sets of 12 reps), (Single Arm DB Tricep Kickback, 4 sets of 16 reps on each arm), (Diamond Push-Ups, 3 sets of reps until failure), (Forearm Plate Turns, 2 rounds of 30 seconds in each direction), 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: (DB Concentration Curls on Incline Bench, 4 sets of 12 reps), (Alternating DB Hammer Curls, 4 sets of 8 reps on each arm), (21’s Bicep Curls w/ EZ Bar, 3 rounds), (EZ Bar Skull Crushers on Flat Bench, 4 sets of 8 reps), (Single Arm DB Tricep Kickback, 4 sets of 12 reps on each arm), (Diamond Push-Ups, 3 sets of reps until failure), (Forearm Plate Turns, 2 rounds of 20 seconds in each direction), Rest 90-120 seconds between sets

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