Arms Workout

Believe it or not I have still been training, some might think I haven’t with my lack of workout posts.But this last week has been so busy that I just haven’t had the time to put my workout into typed text for you!

So last nights arm workout was great and it was the following;


Tricep dips – 5 sets of about 15, 12, 10, 8, 8

rope cable extensions – 4 sets – 8 reps at three points (really far out, a step in, and close up)

behind the neck rope tricep extensions with tricep tips (feet on the ground) – 4sets – for the rope – 10 slow and squeeze, 5 fast. for the dips, 12-15reps

bar cable extensions, overhand grip with underhand grip – 4 sets – 10 reps each grip.

Rope bicep curls with single are cable curls (ouch) – 4 sets – 10 slow and squeeze rope curls with 10 fast, 10 each arm for single arms.

Seated dumbbell curls (hands face out) with seated hammer curls (both arms at the same time) – 4 sets, 10 reps each

Standing barbell curls with standing hammer curls – 4 sets – ’21’ for the barbell curls, 20 (10each arm)for the hammers

1 drop set of barbell curls


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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