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Description

Arm workout for intermediate and advanced lifters using different training methods...make sure ur set up first so tht u dnt hav to transition


Exercises

Set 1: 1 round
Light Barbel Curls
30 seconds
Light Skull Crushers
30 seconds

Set 2: 6 rounds
Barbell Curls (Weight U Can Do For 8 Reps)
25 seconds
Barbell Seated Cheat Curls (Pick A Weight U Can Do For 6 Reps)
25 seconds
Incline Dumbell Curls (Pick A Weight U Can Do For 4 Reps
25 seconds
Rest
1 min 30 secs

Set 3: 3 rounds
Crazy 6/21Gun Salute Barbell Curls
1 minute
Rest
1 minute

Set 4: 6 rounds
Tricep Skull Crushers (Pick A Weight U Can Do For 8 Reps)
25 seconds
Tricep Push Downs (Pick A Weight U Can Do 6 Reps With)
25 seconds
Tricep Skull Crushers (Pick A Weight U Can Do 4 Reps With)
25 seconds
Rest
1 min 30 secs

Set 5: 3 rounds
Crazy 6/21 Tricep Gun Salute
1 minute
Rest
1 minute

Set 6: 6 rounds
Left Arm Concentration Curls
30 seconds
Left Arm One Arm Dumbell Extensions
30 seconds
Right Arm Concentration Curls
30 seconds
Right Arm One Arm Dumbell Tricep Extensions
30 seconds

Set 7: 1 round
Rest
1 minute

Set 8: 2 rounds
Barbell Curls (Go To Absolute Failure )
1 minute
Tricep Skull Crushers (Go To Absolute Failure )
1 minute

Set 9: 1 round
Stretch Ur Biceps And Triceps Out
1 minute


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