Quick Arm Workout 💪🏾
Updated: Jan 5
Here's today's super simple arm workout. Time was of the essence and we would usually do a single arm tricep movement at the end but we hit everything quick and heavy so I'm happy.
▪Tricep Rope Pushdown superset with Wide Grip EZ Bar Cable Curls:
3 warm up sets building weight, then pick a weight you can get 12-15 reps for and do 4 sets with that weight and same reps each set. Once you can get 15 reps for all 4 sets, move up in weight next session.
▪Close Grip Bench Press:
2 warm up sets building weight. Rest pause going to just before failure on very last set.
Reps ~ 10-12, 6-8, 4-6. We try and total a certain number of reps (eg 15, 18 or 20) over the three sets. Once this has been achieved, it's time to up the weight next session.
▪ Standing Alternate Dumbbell Curls:
1 warm up set. Rest pause as above.
▪ EZ Bar Leaning Overhead Cable Extension
1 warm up set. Chris did a double drop set. I did a rest pause to failure because I started my drop too light and got too many reps out. Sometimes you just have to work with things!
▪Wide Preacher Curl Machine:
Drop set to failure.
▪ Chris did volume dumbbell hammer curls superset with rope crunches. I just did decline sit ups as I struggle with hammer curls at the moment due to injury.
Give it a try 💪🏾