영상

Arm Workout with Cody Montgomery 0

BICEPS

Exercise 1) Single Arm Dumbell Curl (with a 1 second contraction)

4 sets x 10 - 15 reps

Exercise 2) Preacher Curls (w/5 second hold in the middle of the negative portion of the rep)

4 sets x 10 - 15 reps

Exercise 3) Reverse Grip Barbell Curls

4 sets x 10 - 15 reps

TRICEPS

Exercise 1) Rope Pushdowns

4 sets x 20 reps

Exericse 2) E-Z Bar Lying Triceps Extensions (w/5 second hold in the middle of the negative portion of the rep)

4 sets x 10 - 15 reps

Exercise 3) Push Ups with narrow hand placement (Elbows close to the body)

4 sets to failure