• Fay Ellis

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.


That's it!


Give it a try 💪🏾


Fay


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