Workout Advent Calendar - Day 15

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!