Workout of the Week: Triceps & Biceps

Women shouldn’t workout arms? Said who? If you want to be in the best shape ever, you can’t leave a single body part behind!

 

  1. Single Arm Cable Tricep Extension – 3 sets x15 reps each arm; tempo: 3secs up (release), 1sec pause, explosive pull down, 2secs squeeze.
  2. Superset:
    1. Barbell Tricep Press – 4 sets x8-10 reps; tempo: 4secs down, 2secs pause, 4secs up, 1sec pause.
    2. Overhead Tricep Rope Extension – 4 sets x10-12 reps; tempo: 3secs down (release), 3secs pause at the bottom, explosive pull up, 1sec pause.
  3. Standing Rope Pulldown – 3 sets x15-20 reps; tempo: 2secs up (release), 1sec pause, 2secs down, 2secs squeeze.
  4. Machine Preacher Curl (last set is drop set) – 4 sets x15 reps; tempo: 3secs down (release), 1sec pause, explode up, 3secs (squeeze).
  5. Superset:
    1. Standing Hammer Curl – 3 sets x20 reps; tempo: 2secs up, 1sec pause, 2secs down, 1sec pause.
    2. Rope Bicep Curl with External Supination – 3 sets x8-10 reps; tempo: 3secs down (release), 1sec pause, explode up, 3secs squeeze.

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