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