Workout #540

Weights – Arms

Time: 55 mins

4 rounds: 

  • 15 Barbell curls (tempo: 1/1/3)

4 rounds: 

  • 15 Reverse Barbell Curls (tempo: 1/1/3)

Superset 3 rounds: 

  • 15 Overhead Tricep Extensions
  • 15 Overhead Lateral Tricep Extensions (per arm)

Superset 3 rounds: 

  • 15 Barbell Skull Crushers
  • 15 Dumbbell Skull Crushers

2 rounds: 

  • Bicep 21s
    • 7 reps bottom to 90º
    • 7 reps 90º to top
    • 7 reps full bicep curl

2 rounds: 

7, 6, 5, 4, 3, 2, 1 reps of

  • Bench Dips
  • Push-ups

Strip Set 1 round: 

  • 10 reps (per increment) Tricep Rope Pulldowns

Strip Set 1 round: 

  • 10 reps (per increment) Bicep Rope Curls
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