• Fay Ellis

Quick Arm Workout ๐Ÿ’ช๐Ÿพ

Updated: Jan 5, 2020

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.


โ–ชTricep 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.


โ–ชClose 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.


โ–ช Standing Alternate Dumbbell Curls:

1 warm up set. Rest pause as above.


โ–ช 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!


โ–ชWide Preacher Curl Machine:

Drop set to failure.


โ–ช 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.


That's it!


Give it a try ๐Ÿ’ช๐Ÿพ


Fay


#armworkout #biceps #triceps #bodybuilding #shredded #sixpack #ifbb #womensphysique

Everyone loves big arms!

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