DEFINE YOUR ARMS. This is a mix of shoulders, biceps and triceps. It including individual movements along with multi movements so you can get the most out of your arm day!
1️⃣barbell curl with press: 3x12 - make sure you control the entire movement on the way back down. Don’t just let your arms drop, CONTROL THAT SHIT to get the most out of each rep.
2️⃣tricep rope pushdown subset: 2x8-12-15
YOUR TRICEPS WILL BE SMOKED FROM THIS. Pick a weight that you can do 8 reps at, perform those reps, then immediately after (with no rest) drop the weight and perform 12 more reps, then immediately after you’ve complete those reps, drop the weight AGAIN, and finish off with 15 reps.
3️⃣hammer curl with side raise: 3x5
Start with one hammer curl and one side raise, then do two hammer curls and two side raises, then three hammer curls and three side raises, go all the way up to five and then work your way back down to one and one. Again, your arms will be SMOKED. **REMEMBER: keep your chest forward and shoulders back, don’t let your shoulders roll forward.
4️⃣TRISET: dips-> push-ups -> knee push-ups 3xAMRAP/each (As Many Reps As Possible) do as many dips as you can (you can also do this on a bench with your feet on the ground), once you can’t do anymore immediately (with no rest) begin doing push-ups (this will be super hard, so if you can only do two, that’s okay), and then once you can’t do anymore push-ups immediately start doing knee push-ups (these will also be very difficult because your arms with be dead tired, so if you only get a few reps, that’s okay) the point is to completely fatigue your muscles.
5️⃣cable curl drop set: 3x8-12
Keep your shoulders back and your wrists curled up. Pick a weight you can do 8 reps with, once you do those 8 reps drop the weight and immediately being doing the next 12 reps.
If at any point, you are performing these exercises, at whatever weight, and you hit the number of reps with ease, INCREASE YOUR WEIGHT. The point is that the last few reps should be DIFFICULT. If it’s easy then you aren’t growing.
Give this a try and let me know how your arms feel tmw💪🏽🤪
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