THE Workout - Arms

By AdvancedGenetics.ca | January 22, 2010

Biceps

Single arm cable curls - 1 warm-up, 1 set x 10, 1 set x 8

Single arm hammer curls - 1 set x 10, 1 set x 8

Single arm preacher curls - 2 sets x 10, 1 set x 8

21’s - 1 set x 21

Forearms

Dumbell reverse wrist curls supersetted with dumbell wrist curls - 2 sets x 15

Triceps

One arm pushdowns - 1 warm-up set, 2 sets x 10

One arm reverse grip pushdowns - 1 set x 10, 1 set x 8

One arm overhead cable extensions - 1 set x 10, 1 set x 8

Dumbell kickbacks - 1 set x 10, 1 set x 8

Machine pushdowns - 1 set x 20

Topics: Training |

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