Phase 4 GET SWOLE Arms Workout #1

 

Super-set:

Straight barbell curls- 5 sets of 15 reps

Bench dips- 5 sets of 12 reps

Super-set:

Incline curls- 5 sets of 8 reps (5 count twist then 4 more reps)

Bench dips- 5 sets of 30 reps

Super-set:

Preacher curls- 5 sets of 12 reps

Straight bar tricep pushdown- 5 sets of 20 reps

Wrist curls- 3 sets of 20 reps

Abs, choose one of the following:

Weighted crunch

Ab wheel

Kneeling ab crunch

100 reps

 

Examples

• Barbell Curl

  
  

• Bench Dips

  
  

• Alternating Incline Curls With 5sec Twist And Additional Reps

  
  

• EZ Bar Preacher Curl

  
  

• Straight Bar Tricep Pressdown

  
  

• Wrist Curl

  
  

• Weighted Crunches

  
  

• Ab Wheels

  
  

• Kneeling Cable Crunches