It is time to workout those sexy arms! Less talking and more lifting!
Active warm up: Superset: Chin Ups – 4 x 12 (palms facing you) Superset: Bench Dips – 4 x 25
Superset: Preacher curls – 5 x 12 (using ez curl bar w/wide-grip) Superset: Skullcrushers – 5 x 10 (go heavy!)
Triset: Tricep pushdown – 4 x 21 method Triset: Incline bench dumbbell curls simultaneous – 4 x 20 (light weight, slow, focus on form) Triset: Weighted bench dips – 4 x 20
Triset: Rope curls – 4 x 12 (go heavy!) Triset: Ez bar curls w/inside grip – 4 x 12 (6 reg speed, 6 slow) Triset: Concentration curls 4 x 10-failure
Finisher Rope curls – 4 x 21 method Single-arm rope kickback – 4 x 8 (4/4 tempo) Reverse Cable Curl w/ thumb over grip – 4 x 10 (light weights, 3/3 tempo)
Ab wheel – 4 x 25 Decline bench situps – 4 x 25 Leg lift w/stability ball b/t ankles – 4 x 25 Rope crunches – 4 x 12
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