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Effective Arm Workout Routine

The arm workout document outlines a full arm workout routine consisting of 7 exercises - flat db skull crushers, cable pressdowns, overhead rope extensions, bench dips, standing bb curls, alternating db hammer curls, and standing ez cable curls. It provides details on sets, reps, tempo, and rest for each exercise, with the goal of building arm strength and size through varied exercises targeting both the triceps and biceps.

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martin napanga
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106 views1 page

Effective Arm Workout Routine

The arm workout document outlines a full arm workout routine consisting of 7 exercises - flat db skull crushers, cable pressdowns, overhead rope extensions, bench dips, standing bb curls, alternating db hammer curls, and standing ez cable curls. It provides details on sets, reps, tempo, and rest for each exercise, with the goal of building arm strength and size through varied exercises targeting both the triceps and biceps.

Uploaded by

martin napanga
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Mike Thurston Arm Workout Oct 2019

ARM WORKOUT
A1 - FLAT DB SKULL CRUSHERS (4 SETS / REPS - 10)

Tempo - 2020, Rest - 90 sec

B1 - CABLE PRESSDOWN (4 SETS / REPS - 10)

Tempo - 2011, Rest - 90 sec (Final Set Dropset)

C1 - OVERHEAD ROPE EXTENSION (3 SETS / REPS - 10--12)

Tempo - 2011, Rest - 70 sec

D1 - FEEL ELEVATED BENCH DIPS (3 SETS / REPS - 15)

Tempo - 1010, Rest - 60 sec (Final Set To Failure)

E1 - STANDING BB CURLS (4 SETS / REPS - 8)

Tempo - 2010, Rest - 100 sec

F1 - ALT DB HAMMER CURLS (4 SETS / REPS - 20)

Tempo - 1010, Rest - 90 sec

G1 - STANDING EZ CABLE CURLS (4 SETS / REPS - 10)

Tempo - 2010, Rest - 90 sec (Final Set Dropset)

EXAMPLE OF 2010 TEMPO:

• 2 second negative (eccentric phase)


• 0 second rest in lengthened position
• 1 second concentric
• 0 second holding contraction in shortened position
• Note: 0 second holding the contraction = squeeze for a fraction of a second.

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