Todays training is biceps/triceps Drop set = barbell curls Triple set = First exercise, cable curls, hands supinated 15 reps (first 5 reps the tempo is 1 second to contract and 1 second to extend, second 5 the tempoi changes to 10 second contract and 10 seconds extension and the final 5 1 second to contract and 3 seconds to extend) Second exercise, rope hammer curls 10 reps Third exercise, reverse EZ bar curls Repeat the triple set so you do 3 rounds Its the same format for the triceps Drop set = close grip bench press Triple set = First exercise, dips 10 reps Second exercise, decline skull crushers 10 reps (angle of arms is personal choice dependent on ability level) Third exercise, cable kickbacks 10 reps on each arm And there you have an intense quick arms day, always use weight that allows you to keep form but is challenging to finish those last few reps of the set!
Posted on: Sat, 07 Sep 2013 13:22:39 +0000
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