Sixpacksmackdown original arm workout. This workout is intended to work your biceps and triceps and build bigger arms. In this workout I throw in some weighted dips, drop-sets, and use the FST-7 method to give me a little variety in my training. (Ple...
Sixpacksmackdown original arm workout. This workout is intended to work your biceps and triceps and build bigger arms. In this workout I throw in some weighted dips, drop-sets, and use the FST-7 method to give me a little variety in my training.
Weighted Dips- 4 sets- 10 reps/failure (last set, is a drop set, drop the weight by one plate and do as many reps til failure, repeat this until you have no weight left on your dip belt)
Barbell Curls- DROP SETS: load the bar with 5lb plates up to a weight you can do about 2-3 reps, then perform a drop set: do as many reps as you can, then remove one 5lb. plate from each side, do as many reps as you can with this weight, and keep removing plates til you have an empty bar. Once all the weights are off, that is one set. Do 2 sets of these.
Tricep Extension: 3 sets/ 10 reps
Zottman Curls: 3 sets/ 8-10 reps
DB skull crushers: 7 sets/ up to 10 reps (30 sec rest between sets)
Incline DB curl: 7 sets/ up to 10 reps (30 sec rest between sets)
about 1-2 minute rest between sets unless otherwise noted.
