ARMS – Biceps, Triceps, and minor cardio! Season 1 EP:#1

cardio



ARMS – Biceps, Triceps, and minor cardio! Season 1 EP:#1

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FOCUS ON FORM, size, strength will come naturally!

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WORKOUT:
~ 5mins.-15mins. Elliptical to get the blood flowing and heart rate going!
~ Cable Rope Tricep Pull Down 3 SETS X 15 REPS (Rest at a 90 degree angle, light weight and super set with next workout with 25 seconds of rest)
~ VBAR Tricep Pull Down 3 SETS X 8 REPS (Rest at a 90 degree angle, heavy weight and super set with last workout with 25 seconds of rest in between)
~ Dumbbell Incline Curls 3 SETS X 8 REPS (Both arms at the same time, normal speed up, hold for a full second, than slowly bring down)
~ Dumbbell Alternate Hammer Curls 3 SETS X 8 REPS (Normal speed up, hold for a full second, than slowly bring down)
~ Tricep Dips 3 SETS X 10 REPS (Can be done freely, or assisted)
~ Skull Crushers with an EZ BAR Super set with Close Grip EZ Bar Press 3 SETS X 10 REPS (Skull crushers, keep elbows inward and bring EZ Bar to forehead slowly)
~ Alternate Dumbbell Bicep Curl 3 SETS X 8 REPS (Normal speed up, hold for a full second, than slowly bring down)
~ Dumbbell Preacher Curls 3 SETS x 12 REPS

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