Trained arms today (biceps and triceps) and wanted to share with everyone what I did!
***Stretch and warm up entire body with a foam roller for 10-15 minutes***
Straight bar bicep curl superset with cable rope triceps extensions (4 sets 10-12 reps)
Preacher curls superset with skull crushers (3 sets: 15 reps for first superset, 12 reps for second superset upping weight, 8-10 reps for third superset upping weight)
Dumbell alternating bicep curls superset with overhead dumbbell triceps extensions (3 sets: 20 reps first set, 15 reps second set upping weight, 12 reps third set upping weight) –For the alternating bicep curls 20 reps means 20 reps per arm… so a total of 40 reps–
Cable bicep curls with ropes 3 drop sets then 1 burnout set to failure –For drop sets: drop weight 3 times for each set, trying for 10-12 reps for each–
I finished my training session with:
side bends on the hyperextension machine (no weight) 3 sets of 25 on each side superset with bodyweight lunges (30 lunges total for each set)
Cable ab crunches 3 sets of 15 reps
I would love to hear feedback from anyone following or trying these workouts! I’d also love to hear your favorite routines and movements as well!