Full arm workout explained | tips and Techniques
Автор: IFBB PRO JOVEN SAGABAIN
Загружено: 2021-04-01
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triceps warmp up
rope push down superset rope overhead - 3-4 x 12 to 15
Exercise 1
Close grip bench press - 4 x 8-12 (progressiver overload)
last set drop (double the reps decrease the weight into half
exercise 2
cable rope overhead extension - 4 x 12 to 15
Exercise 3
single arm cable kick back - 4 x 12 - 15 (focus on squeezing)\
Exercise 4
rope push down superset reverse handgrip press down - 4 x 12 - 15 *each
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biceps warm up
preacher curl ( close grip, wide grip , neutral grip ) - 12 to 15 each
Exercise 1
close grip cable curl - 4 x 8 - 12 last set drop and decrease the weight into half
exercise 2
DB twist curl - 4 x 8 - 12 (focus on peak contraction)
last exercise
dB static hold by 2s - 4 x 10 - 12 ( 2 consecutive reps = 1 reps )
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![FULL DETAILS WORKOUT + TIPS [Shoulders, Arms, Abs]-NS 프로틴 디테일 운동 완성본](https://ricktube.ru/thumbnail/_5Ng9a6Vrpg/mqdefault.jpg)
