Arm Workout #2

Biceps
Heavy Straight Bar Curls - 6 sets of 6 reps (use a little momentum to get some heavy weight, but don't go too crazy with the swinging)

Preacher Curls - 5 sets of 12-15 reps

Incline Dumbbell Curls with a twist-8 reps 5 count twist then 4 more reps

4 sets

Over Hand and Underhand wrist curls
1 set of 100 reps each

Triceps
Quad Set
20 reps light skullcrushers
20 reps bench dips
20 reps tricep rope pushdowns
20 reps rolling band tricep press

Do this Quad Set for 6 sets

 

Examples

• Barbell Curl

  
  

• EZ Bar Preacher Curl

  
  

• Alternating Incline Curls With 5sec Twist And Additional Reps

  
  

• Reverse Wrist Curl

  
  

• Wrist Curl

  
  

• Skullcrushers To The Forehead

  
  

• Bench Dips

  
  

• Tricep Rope Pressdown

  
  

• Rolling Band Tricep Press