INSANE PUMP ARM WORKOUT | BIG NEWS

📧 My private e-mail list for exclusive content regarding bodybuilding, nutrition, training, exclusive sales & more: bit.ly/VGMailList
-----------------
🛒https://VintageGenetics.com/ (Classic Gym Wear, Workout & Nutrition plans) discount code "VINTAGE" for 10% off your entire order.
💥The best performing and tasting supplements I use https://athlete.jackedfactory.com/WESLEY | "WESLEY" for 15% off your entire order.
🧴 The most effecive shampoo for hair loss prevention: https://bit.ly/ShampooToPreventHairLoss | "VINTAGE15" for 15% off your entire order.

Exercise 1: Rope Pushdown
1 warm-up set
Working set #1: 27 kg - 15 reps
Working set #2: 27 kg - 12 reps
Working set #3: 21.5 kg - 15 reps

Exercise 2: Preacher Ez-bar Curl
2 warm-up sets
Working set #1 - 25 kg - 9 reps
Working set #2 - 20 kg - 13 reps
Working set #3 - 20 kg - 15 reps

Exercise 3: Cross-cable Tricep Extension
1 warm-up set
Working set #1 - 18 kg - 14 reps
Working set #2 - 18 kg - 11 reps
Working set #3 - 13.5 kg - 14 reps

Exercise 4: Incline Ez-bar Curl
1 warm-up set
Working set #1 - 30 kg - 10 reps
Working set #2 - 30 kg - 9 reps
Working set #3 - 20 kg - 16 reps

Exercise 5: Seated Overhead Tricep Extension
1 warm-up set
Working set #1 - 50 kg - 16 reps (not 20)
Working set #2 - 57 kg - 13 reps
Working set #3 - 50 kg - 12 reps

Exercise 6: Concentration Curl
Working set #1 - 15 kg - 10 reps
Working set #2 - 12.5 kg - 15 reps
Working set #3 - 12.5 kg - 12 reps

Exercise 7: Dumbbell Skullcrushers (incline)
Working set #1: 12.5 kg - 20 reps
Working set #2: 12.5 kg - 16 reps
Working set #3: 15 kg - 14 reps

Classic & Personalized Workout and Nutrition Plans?
Contact me: Wesleyvissers@hotmail.com
(Also for plant-based diets!)

Instagram
@WesleyVissers
  / wesleyvissers  
@KaneVissers
  / kanevissers  

Facebook
  / vintagegenetics