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Old 08-29-2012, 07:24 AM
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ecko31s ecko31s is offline
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Join Date: Feb 2003
Location: Newport News
Posts: 295
Default Killer Arm workout

Check out this killer arm workout I did today.

Triceps
Rope Press downs 20,15,12,10,10
supersetted with Straight bar press downs(letting elbows flare out to the side then press down) 20,15,12,10,10
after each superset rest 30 secs
Dips bodyweight x 15, weighted x10, weighted x10, weighted x10>drop to body weight x8
rest 30 secs between each set
Ez-bar Pullover skullcrusher on flat bench(perform pullover to get a deep stretch then bring the bar low over your head and perform the skull crusher)10,10,10,10
30 sec between each set

Biceps
Reverse Close grip ez-bar curls 20,15,12,10,8
supersetted with Ez-bar curls palms ups 20,15,12,10,8
rest 30 secs between each superset
Curls ups body weight x12, weighted x10, weighted x10, weighted x 10>drop to body weight x8
rest 30 secs between each set
Straight Barbell close-grip preacher curls x12,10,8,8
rest 20 secs between each set

Forearms
Reverse barbell wrist curls x20,17,14,11,8
20 secs rest between each set
Barbell wrist curls x20,17,14,11,8
20 secs rest between each set
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