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Description

Make sure when doing this workout that you focus on a 1 second negative and 1 second contraction on each move. Your arms will definitely feel tight doing this.


Exercises

Set 1: 3 rounds
Bench Dips
Bench Dips
15 reps
Weights: Light
Effort: Light
Cable curl
15 reps

Set 2: 5 rounds
Bench Skull Crusher
Weights: Moderate
Bench Skull Crusher
10 reps
Seated Bicep Curls
Weights: Moderate
Seated Bicep Curls
10 reps

Set 3: 3 rounds
Weights: Moderate
Rope Tricep Push Down
12 reps
Hammer Curls
Weights: Moderate
Hammer Curls
12 reps

Set 4: 4 rounds
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
Reps until failure

Set 5: 4 rounds
Weights: Moderate
Effort: Vigorous
body weight dips
Reps until failure


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