Full arm workout explained | tips and Techniques

Follow my social media acount : FB : http://www.facebook.com/jovensagabain IG : http://wwwinstagram.com/vhenstetics TIKTOK ID : jovensagabain ONLINE COACHING : [email protected] - triceps warmp up rope push down superset rope overhead - 3-4 x 12 to 15 Exercise 1 Close grip bench press - 4 x 8-12 (progressiver overload) last set drop (double the reps decrease the weight into half exercise 2 cable rope overhead extension - 4 x 12 to 15 Exercise 3 single arm cable kick back - 4 x 12 - 15 (focus on squeezing)\ Exercise 4 rope push down superset reverse handgrip press down - 4 x 12 - 15 *each - biceps warm up preacher curl ( close grip, wide grip , neutral grip ) - 12 to 15 each Exercise 1 close grip cable curl - 4 x 8 - 12 last set drop and decrease the weight into half exercise 2 DB twist curl - 4 x 8 - 12 (focus on peak contraction) last exercise dB static hold by 2s - 4 x 10 - 12 ( 2 consecutive reps = 1 reps )