Arm Workout – Tris and Bis

skull crushers superset with tricep dips – skull crushers 15, 12, 10, 8, 8 tricep dips – 5 sets of 15 reps (10 squeezes at the top and 5 quicker pulses)

close grip tricep press superset with dumbbell tricep extensions – 5 sets – 15 reps for tricep press and 15 extensions (10 slower with squeeze with 5 quick)

Behind the head dumbbell tricep extensions with spider curls – 5 set of 15, 12, 10, 8, 8 each – finish with a drop set on spider curls

Seated hammer curls with standing hammer curls – 4 sets, 10 reps each arm – heavier weight on standing – single arms for standing, both arms at the same time for seated.

standing barbell bicep curls – 10 sets, from 10 to 0 reps (10, 9, 8 ,7 …0) 10 sec rest max in between (this one works well doing it with a partner and passing bar back and forth)

Seated forearm curls superset with standing behind the body forearm curls – aim for 1-20 of each – 3 sets.

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About nfrain

A passion for a healthy life, body and mind. A discussion of my experiences and thoughts with some tips and tricks along the way.
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