ARMS Superset
1. Rope Press Downs (6:06) - 4 Sets X 10-15 reps
2. Alternating Dumbbell Curls (6:12) - 4 Sets - 12,10,8,8 Superset
3. V-Bar Press Downs (6:18) - 4x15,12,12,10,10
(Don't forget you can change up your elbow placement during this exercise to hit a different part of your tricep.)
4. EZ Bar Cable Curls (8:16) - 4x15,12,10,10
(Close grip and or wider grip) Superset
5. Seated Cable Curls (8:22) - 4x8-12
6. Plate Loaded Dip Machine Press Downs (8:26) - 4x8-12
(Do one arm then the other, then burnout at the end with both arms - Just keep going! More Reps!!!) Superset
7. Dumbbell Hammer Curls (14:48) - 3x8-12
8. Cable Kick Backs (15:04) - 3x8-12 Superset
9. Dumbbell Concentration Curls (17:39) - 4x8-12
(use the Arnold method, little bit of swing but control the movement and get a good contraction at the top or each rep)
10. One Arm Tricep Press Down (17:48) - 4x8-12
(Do this exercise from across the body, I like this method for this exercise and also given the fact that I have done a couple different variations of one arm press downs already. Different angle with a different Grip!)
Sign up to get the latest on sales, new releases and more!
This product is not able to be shipped to your country because of restrictions with your Custom's Department. Please refer to our store locator to find where our products are distributed near you. We apologize for any inconvenience!