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  • Writer's pictureDan

Fat Arm Friday - Workout #1

It's Friday, the weekend is upon us and my gift to you is a Fat Arm Friday workout guaranteed to have your arms bursting through your lovely white shirt when you hit the town!

We've got straight sets, drop sets and sets to failure. Four exercises for biceps and four exercises for triceps utilising a variety of different rep ranges and resistance methods. Choose your weights appropriately - progress them each set where possible providing that your form and ability to maintain tension does not deteriorate.

Aim for no longer than 60-90 seconds rest per set for all exercises.

Here it is...

A) Lying Dumbbell Skullcrusher - 3 x 12

B) Standing Barbell Curl - 3 x 12

C) Lying Narrow Grip EZ Bar Skullcrusher (from the floor) - 3 x 8-12 (last set to failure)

D) Narrow Grip EZ Bar Preacher Curl - 3 x 8-12 (last set to failure)

E) V-Bar Cable Pushdown - 2 x 12-15

F) Cross Body Dumbbell Curl - 2 x 12-15 (each arm)

G1) Tricep Rope Extension - 2 x 12-15 (second set drop set to failure)

G2) Incline Dumbbell Hamer Curl - 2 x 12-15 (second set drop set to failure)

To find out more about exercise 'C' from today's workout, head over to my Instagram page and check out the video clip. It'll show you exactly how to perform it correctly and how it can be taken to failure.

Enjoy Guys!


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