7.23.21 Workout: Arms & Forearms

Share on facebook
Facebook
Share on twitter
Twitter
Share on reddit
Reddit
Share on pinterest
Pinterest
Share on email
Email

Shred: (“21’s” Bicep Curls w/ EZ Bar Superset w/ Close Grip Press on Flat Bench, 3 sets of 21 reps on each movement), (Drag Curls w/ EZ Bar Superset w/ Skull Crushers on Flat Bench, 4 sets of 15 reps on each movement), (Overhand Grip Bicep Curls w/ EZ Bar Superset w/ Overhead Triceps Extensions, 4 sets of 12 reps on each movement), (Forearm Curls w/ EZ Bar, 3 sets of continuous reps for 40 seconds), Rest 60-90 seconds between sets

Cardio: 60 minutes of medium to 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: (“21’s” Bicep Curls w/ EZ Bar Superset w/ Close Grip Press on Flat Bench, 3 sets of 21 reps on each movement), (Drag Curls w/ EZ Bar Superset w/ Skull Crushers on Flat Bench, 4 sets of 12 reps on each movement), (Overhand Grip Bicep Curls w/ EZ Bar Superset w/ Overhead Triceps Extensions, 4 sets of 8 reps on each movement), (Forearm Curls w/ EZ Bar, 3 sets of continuous reps for 20 seconds), Rest 90-120 seconds between sets

Check Out Our Latest Workouts!