Arm Annihilation Workout

I haven’t worked arms on its own day in a good while. Today I supersetted biceps and triceps and my arms felt like they were going to split. This is definitely fun and effective to do every now and then. Give this Arm workout a go and let know what you think with Likes, Comments, and Shares.
-Wittig, ISSA CPT
Kaged Muscle Athlete

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Arms:
1. Superset: Do these 2 exercises back to back with no rest for 1 set. Do 7 sets total. Do 2 light warm up sets of 15 reps each.
1A. Barbell Curls: 15, 12, 10, 8, 6, 12, 15-20 reps.
1B. Overhead Barbell Extensions: 15, 12, 10, 8, 6, 12, 15-20 reps.

2. Giant Set: Do these 3 exercises back to back with no rest for 1 set. Do 5 sets total.
2A. Seated DB Overhead Extension: 12-15, 10, 8, 5-6, 20 reps.
2B. Incline DB Curls: 12 reps each set. Increase weight each set and incorporate pause rest to hit all 12 reps.
2C. Incline Dual DB Lying Extensions: 12 reps then pause rest for ~3 more for a total of 15 reps each set.

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3. Superset: Do these 2 exercises back to back with no rest for 1 set. Do 4 sets total.
3A. Spider Barbell curls: 15, 12, 10, 10 reps + 5 bottom partial reps on each set.
3B. Triceps Kickbacks: 20, 15, 12, 8-10 reps.

4. Superset: Do these 2 exercises back to back with no rest for 1 set. Do 2 sets total.
4A. Rope Pushdowns: 12 reps each set, but then do my 4 step process as shown here: https://www.youtube.com/watch?v=_Q15jWdtk_A.
4B. Lying Rope Hammer Curls: 12-15 reps but pause rest all the way to 30 reps each set.

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Author: wittigworks

ISSA Certified Personal Trainer Kaged Muscle Athlete

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