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Arm Routine 3.10.17

March 21, 2017

 

 

**DISCLAIMER**consult with a fitness professional to structure a program based on your individual goals & limitations. This is for demonstrational purposes only.  

 

     Based on my goals, I've been prioritizing free weight training to associate my targeted muscles & their assisting muscle groups. Today's body parts are arms:

 

Superset all exercises. When done in a consistent tempo can be completed in an half hour:

 

Alternating dumbbell Curls 

4 X 10,10,8,8

Tricep Extensions

4 X 15,12,12,10

 

Seated dumbbell Curls 

4 X 12, 10, 10, 8

Rope Extensions

4 X 15, 12, 12, 10

 

Lying Cable Curls (pause right on top)

4 X 15, 12, 12, 10

Weighted Dips 

4 X 15, 12, 12, 10

 

NOTES:

1. Rest no more than 30 seconds each superset

2. Small sips of water in between sets 

3. Its suggested to consume a protein shake within an half after the session to begin protein-sysnthesis 

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