Arm Workout

Tricep dips – try for unassisted: 15, 12, 10, 8, 8

Single arm behind head tricep extensions with tricep dips (feet up on bench with weighted plate) – 4 sets – extensions: 12 reps. dips: 20, 15, 15, 15

Rope tricep extensions: 3 sets – tripe drop sets: 10 reps each drop

Behind the head cable rope tricep pulls with rope bicep curls – 4 sets – 15-12 triceps, 10 slow with squeeze and 10 fast for curls.

Spider curls with hammer curls – 3 sets – 10-12 spider curls with 20 (1 each arm) hammers (alternating arms)

spider curls – single drop set till fatigue

single arm cable bicep curls – 10 reps each arm

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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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