Full Biceps & Triceps Workout For Bigger Arms

Full Biceps & Triceps Workout For Bigger Arms

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The Routine:

A1 – Flat DB Skull Crushers (4 Sets)
Reps – 10, Tempo – 2020, Rest – 90 sec

B1 – Cable Pressdown (4 Sets)
Reps – 10, Tempo – 2011, Rest – 90 sec (Final Set Dropset)

C1 – Overhead Rope Extension (3 Sets)
Reps – 10–12, Tempo – 2011, Rest – 70 sec

D1 – Feel Elevated Bench Dips (3 Sets)
Reps – 15, Tempo – 1010, Rest – 60 sec (Final Set To Failure)

E1 – Standing BB Curls (4 Sets)
Reps – 8, Tempo – 2010, Rest – 100 sec

F1 – Alternating DB Hammer Curls (4 Sets)
Reps – 20, Tempo – 1010, Rest – 90 sec

G1 – Standing EZ Cable Curls (4 Sets)
Reps – 10, Tempo – 2010, Rest – 90 sec (Final Set Dropset)

Example of 2010 tempo:

2 second negative (eccentric phase)
0 second rest in lengthened position
1 second concentric
0 second holding contraction in shortened position

(Even though it says 0 second holding the contraction I will still always try to squeeze it. Just not for a whole second.)

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