*Note: This workout is to be done once a week on whichever day you choose. My favourite day is Friday, to end off the week. Whatever works for you, though.*
(3-5 Minutes, gets the blood flowing)
- a) Barbell Curl – With a light weight (a weight you could normally do 20-30 reps with). Perform 25 reps, at a moderate pace using strict form. Use full range of motion, and flex your biceps at the top of the movement.
- Continue directly into movement b) without resting.
- b) Tricep Push Downs – With a weight you could normally perform 20-30 reps, at a moderate pace, perform 25 reps.
IMPORTANT – DROP SETS (**)
Wherever this appears “ ** ”, it means you will be doing drop sets. For each set, you will use a lighter weight. Perform 10 reps on the first set, and without resting, drop the weight and perform 10 more, and then without resting, drop the weight again and perform 10-15 more. Do this 3 times, for 3 drop sets.
|You will alternate between week one,
and week two from week to week.
|WEEK ONE||WEEK TWO|
|Dumbbell Curls||3 sets – 8-10 reps||3 sets **|
|Skull Crushers||3 sets – 8-10 reps||3 sets **|
|Reverse Barbell Curls||3 sets – 8-10 reps||3 sets – 10-12 reps|
|Overhead Tricep Extentions
Seated Preacher Curls (barbell)
|3 sets – 8-10 reps||3 sets – 10-12 reps
3 sets **
|Burn Set – This set will be done
at the very end of your workout
to really finish off the arms. After
this set you should feel a pretty
huge pump, and a ton of burn.
|3 sets – 8-10 reps||Burn set – Tricep Pushdowns
Use a weight that you can
easily perform 20 reps with.
Perform 50 reps. Rest only when
absolutely needed. Pain = results.
Push through the burn.