Arms (7/13/14)

Arms

• Explosive Curl
• 3 sets x 15 reps
• Load barbell with light weight, curl up explosively allowing the bar to leave your hands, catch bar on the way down and lower slowly.
• Dumbbell Skull Crusher
• 4 sets x 10 reps
• Use a pair of dumbbells in place of bar. Keep elbows in line as much as possible.
• Barbell Curl
• 5 sets: 12, 11, 10, 9, 8 reps
• Rope Extension
• 4 sets x 12 reps
• Concentration Curl
• 4 sets x 12 reps each arm
• Seated holding a dumbbell, press elbow into inner thigh and perform curls focusing all effort on biceps.
• Triceps Push-ups
• 4 rounds: AMRAP

Niko Countouriotis
Fireman