ARM DAY MOTIVATION – Quick Bicep & Tricep Workout – Natural Teen Bodybuilding / Powerlifting

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LOW REST TIME, 30 sec to 1 min!

Neutral Grip DB Press – 3 sets of 12-15 reps

DB Hammer Curl – 3 sets of 12-15 reps

EZ Curl Bar Skull crushers – 3 sets of 15 reps / followed by 15 close grip bench reps immediately following the 15 skullcrushers

Barbell curl – 3 sets of 12-15 reps

Straight bar Cable push down – 3 sets of 12-15 reps

Reverse Cable Curl – 3 sets of 12-15 reps each arm

Cable Rope Extensions – 3 sets of 12-15 reps

Cable Rope Hammer Curl – 3 sets of 12-15 reps

Single Arm Cable Pushdown – 3 sets of 12-15 reps each arm
PAIRED WITH/
Single Arm Pronated Cable Curl – 3 sets of 12-15 reps each arm

EZ Bar Cable Curl – 3 sets to failure
PAIRED WITH/
EZ Bar Cable Extensions – 3 sets to failure

HOPE YOU GUYS ENJOY THE WORKOUT! LEAVE A COMMENT BELOW IF YOU DO GIVE IT A SHOT!

Diet Coaching & Customized Workout Plans? joeganklam@gmail.com

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