Intensity is My Sanctuary | Arm Day Advice

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ARM WORKOUT

Warm Up *
Cable Curls
Cambered Bar Cable Pressdowns
Do these until your arms are full of blood and you feel warmed up ready to rip into the Work Sets!
(Me , I do roughly 4 sets of each. 10-20 reps each set)

ARM DAY is supersetted.
Back and forth - Bicep Set then Tricep Set
I take a short break after 1 bi set and 1 tri set.

1A - DB Hammer Curls - 4 x 12
1B - VBar Pressdowns - 4 x 8-12

2A - Plate Loaded Preacher Curls - 3 x 10-12
2B - Plate Loaded Dip Machine - 3 x 12-20

3A - Alternating DB Curls - 2 x 10

4A - DB Concentration Curls - 3 x 10-15
4B - Over the Head DB Extension (2 hands) - 4 x 8-15

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