Workout Tips – Video : Full Biceps & Triceps Workout For Bigger Arms

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    Full Biceps & Triceps Workout For Bigger Arms


    Video

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    The Routine:

    A1 – Flat DB Skull Crushers (4 Sets)
    Reps – 10, Tempo – 2020, Rest – 90 sec

    B1 – Cable Pressdown (4 Sets)
    Reps – 10, Tempo – 2011, Rest – 90 sec (Final Set Dropset)

    C1 – Overhead Rope Extension (3 Sets)
    Reps – 10–12, Tempo – 2011, Rest – 70 sec

    D1 – Feel Elevated Bench Dips (3 Sets)
    Reps – 15, Tempo – 1010, Rest – 60 sec (Final Set To Failure)

    E1 – Standing BB Curls (4 Sets)
    Reps – 8, Tempo – 2010, Rest – 100 sec

    F1 – Alternating DB Hammer Curls (4 Sets)
    Reps – 20, Tempo – 1010, Rest – 90 sec

    G1 – Standing EZ Cable Curls (4 Sets)
    Reps – 10, Tempo – 2010, Rest – 90 sec (Final Set Dropset)

    Example of 2010 tempo:

    2 second negative (eccentric phase)
    0 second rest in lengthened position
    1 second concentric
    0 second holding contraction in shortened position

    (Even though it says 0 second holding the contraction I will still always try to squeeze it. Just not for a whole second.)