Anton Antipov - full Arms (biceps + triceps) workout

Описание

Training bis and tris, I don't take very long rest periods, recorded is first set of each exercise. I go up in weight each set. This is a high volume arm training routine.

Decline skull rushers - 7 (behind the head) + 7 (to forehead) - 4 sets
Tricep Pushdowns - 12 + one arm overhead extensions 8 - 4 sets
Cable overhead extensions - 18 + ez curl overhead extensions -10 - 4 sets
Dumbbell kickbacks - 20 -4 sets

Machine bicep curls - 15/20 (light weight) + negative curls (double the weight, slow burn reps) 6 - 4 sets
Bicep pulldowns - 18 + hammer cross curls -14 - 3 sets
Standing cable curls - 15-18 + incline bentover ez curls - 10 - 3 sets
Smith machine drag curls - 15 - 3 sets