Arms #74

Arms

• Flexed Arm Hold
• 4 x 30 sec
• Pull yourself into a chin-up stopping with arms at 90 degrees, hold that position for 30 seconds.
• Barbell Curl
• 5 sets: 10, 9, 8, 7, 6 reps
• Concentration Curl
• 4 sets x 8 reps/arm
• Weighted Tri Push-up
• 4 sets x 10 reps
• V-bar Tri Ext.
• 5 sets: 10, 9, 8, 7, 6 reps
• Cable Kickback Hold
• 4 sets x 8 reps/arm
• Hold at full extension for 2 count.

Niko C.
Fireman