This training will pump your arms right up, there is no race, the slower you go the better here, stay controlled, keep good rhythm and maintain great form. As Arnie says “watch the muscles grow”.
11 x Seated Dumbbell Curls
Wills 21s
20 x Z-Bar Reverse Grip Curls (see z bar standing curls)
Complete the above exercises back to back, Rest 1 min this is 1 round, repeat 3 rounds
11 x Olympic Bar Curls
Z-Bar Standing Curl
11 x Close Grip Pull Ups
Complete the above exercises back to back, Rest 1 min this is 1 round, repeat 3 rounds
11 x Z-Bar Seated Tricep Extensions
11 x Preacher Curl
Complete the above exercises back to back, Rest 1 min this is 1 round, repeat 3 rounds
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