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Armed

Exercise Reps Sets Rest

Bicep barbell curls

5 reps

5 sets

1 minute rest

Find a weight that you can do a max of 5 reps on. Make sure the reps are full....no cheat curls

Seated incline curl

Super set

Preacher curl

Super set

Cable hammer rope curl

15 reps

15 reps

15 reps

5 sets

90 second rest

Its time to burn those biceps! Perform each exercise for 15 reps without taking a break, sup[er setting each exercise until you have completed 45 reps. Rest for 90 seconds and go again.

Ez bar curl

Super set

Reverse grip barbell curl

5 reps

25 reps

5 sets

2 minute rest  

In this exercise you are to perform a heavy to light super set. You will begin with a ez curl bar and perform 5 strict heavy curls. Once you have completed the 5 reps, drop the bar and pick up the lighter bar with a reverse grip and perform 25 reps.

Close grip bench press

10 reps

5 Sets

1 minute

In this exercise you are to position your hands about 10-20 cm apart. Going moderately heavy, you are to keep the tension on your triceps as you bring the bar down with a 3 second negative.

Rope push downs

Super set

Rope overhead press

15 reps

15 reps  

5 sets

90 second rest

Focus on the squeezing each rep in both of these exercises. Don't swing your arms. Keep your arms locked in and use strict form

Dumbbell kick backs

Super set

Cable kick backs

15 reps

15 reps

5 sets

90 second rest

Focus on squeezing each rep in both of these exercises. Don't swing your arms. Keep your arms locked in and use strict form

Dips

Failure

5 sets

90 seconds rest

The final phase of this workout is a dips finisher! Make sure you are positioned on the dip machine to target the triceps. Perform the workout until failure. If you would like to make it a little harder, feel free to do weighted dips.