No Going Back | Arms
The second instalment of the "No Going Back" workout series.
Do you have what it takes to get through this arm workout?
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ARMS |
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Exercise |
Reps |
Sets |
Tempo |
TUT |
Rest |
Load WK 1 |
Load WK 2 |
Load WK 3 |
Load WK 4 |
A1 |
Dumbbell Curls on Incline Bench |
12 |
3 |
3011 |
60 |
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A2 |
Close Grip Bench Press |
10 |
3 |
3110 |
50 |
90 |
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B1 |
Seated EZ Bar French Press |
15 |
3 |
3011 |
75 |
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B2 |
Seated Dumbbell Hammer Curls |
10 |
3 |
2012 |
50 |
90 |
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C1 |
Single Arm Dumbbell Scott Curl |
10 |
3 |
3020 |
50 |
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C2 |
Cable Tricep Kickbacks |
12 |
3 |
2012 |
60 |
90 |
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D1 |
V Bar Tricep Pushdowns* |
15 |
3 |
2012 |
75 |
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D2 |
Straight Bar Cable Curls* |
15 |
3 |
3011 |
75 |
60 |
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E1 |
Dumbbell Tricep Extensions – In Towards Chest |
10 |
3 |
3011 |
50 |
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E2 |
EZ Bar Curls |
12 |
3 |
3020 |
60 |
60 |
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NOTES:
* Means, drop set the last set of the exercise. For example, start on 10kg for given reps, drop down to 8kg for same reps then drop again to 6kg to finish off.