Phase 4 GET SWOLE Arms Workout #2

 

Arm Gauntlet:

Straight bar tricep pushdown- 20 reps

Tricep band pressdown- 20 reps

Straight barbell curls- 15 reps

Preacher curl- 15 reps

Skull crusher (to forehead)- 20 reps

Bench dips- 20-30 reps

Incline dumbbell curls- 8 reps, twist 5 count, then 4 more reps

5 sets

Abs, choose one of the following:

Weighted crunch

Ab wheel

Kneeling ab crunch

100 reps

Examples

• Straight Bar Tricep Pressdown

  
  

• Tricep Pressdown With Band

  
  

• Barbell Curl

  
  

• EZ Bar Preacher Curl

  
  

• Skullcrushers To The Forehead

  
  

• Bench Dips

  
  

• Alternating Incline Curls With 5sec Twist And Additional Reps

  
  

• Weighted Crunches

  
  

• Ab Wheels