Happy Saturday people, who's ready to tackle some arms?
This workout is all about time under tension and really focusing on a nice, slow stretch of the muscles.
For every exercise use the following tempo: 4-0-2-0 (Lower the weight for 4 seconds, no pause at the bottom, 2 seconds to explode/contract), and then repeat
Arms workout- Time under Tension
Exercise 1:
-Dumbbell bicep curl
1 set of 10 reps
3 sets of 8 reps
Rest for one minute between sets
Exercise 2:
-Zottman preacher curl
3 sets of 8 reps
Rest for one minute between sets
Exercise 3:
-Cable tricep extensions
1 set of 10 reps
2 sets of 8 reps
Rest for one minute between sets
Exercise 4:
-Standing hammer curls
3 sets of 8 reps
Rest for one minute between sets
Superset-
Exercise 5:
-Single arm dumbbell tricep extension (on a flat bench)
3 sets of 8 reps
Exercise 6:
-Chest supported dumbbell spider curls
3 sets of 10 reps
Perform each exercise back to back then rest for one minute between sets
Exercise 7:
-Standing overhead tricep extension
3 sets of 8 reps
Rest for one minute between sets
Exercise 8:
-Reverse barbell preacher curls
3 sets of 10 reps
Rest for one minute between sets
Remember all exercises are time under tension, stick to the 4-0-2-0 tempo and if you are driving home, take care ;) cause your arms should be seriously pumped!
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