Brad and Aubrie's Full Arm Day - Arm Day For Girls - Build Bigger Arms - Full Workout

April 16, 2018

 

Aubrie’s Arm Day
4x8-12: Dumbbell Spider Curls (superset with below)
4x8-12: Barbell French Press (superset with above)
4x8-12: Barbell Skull Crushers (superset with below)
4x8-12: Barbell Curl (superset with above)
3x8-12: Cable Curl (superset with below)
3x8-12: Rope Tricep Extension (superset with above)
3x8-12: Crouching Concentration Curl (superset with below)
3x8-12: Overhead Rope Tricep Extension (superset with above)
3x8-12: Rope Curl (superset with below)
3x8-12: “21 Guns” Tricep Variation (superset with above)
3x8-12: Single Arm Cable Isolation Curl (superset with below)
3x8-12: Cable Tricep Kickback (superset with above)
2x10-12: Chin-Ups

Brad’s Arm Day
5x12-15: Dumbbell Spider Curls (superset with below)
5x12-15: Dumbbell Skull Crushers (superset with above)
5x10-15: Cable Curl (superset with below, final set is dropset)
5x10-15: Rope Tricep Extension (superset with above, final set is dropset)
3x8-12: Crouching Concentration Curl (superset with below)
3x8-12: Bent Over, Overhead Rope Tricep Extension (superset with above)
3x8-12: Rope Drag Curl (superset with below)
3x8-12: “21 Guns” Tricep Variation (superset with above)
6x8-12: Single Arm Cable Isolation Curl, 3 sets sideways and 3 sets facing (superset with below)
3x12-15: Cable Tricep Kickback (superset with above)
4 Minute Rope Pull: 30 Seconds Down (tricep focus), 30 Seconds up (bicep focus), repeat for 4 minutes

 

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