#Vhendia #Vhensthetics #Armworkout
Warm up
Single cable curl 25 x 3
Biceps 3 to 4 rounds
8 - 12 reps
Ez bar curl ( shoulder level grip )
Close grip Ez bar spider curl
DB twist curl
Static hold DB hammer curl ( 2 = 1 rep )
Warm up
Rope push down 25 x 3
Triceps 3 to 4 rounds
8 - 12 reps
Overhead cable rope extension
Straight bar press down
Reverse hand grip press down
Rope push down ( full contraction )
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