IronOnline Arm Workout Routines

GUY'S FIT & LEAN # 1

Now on to shape this mass of muscle we've created...

FIT AND LEAN:

Once again shoulders are done first then onto arms...

Seated DB curls: 4X10
Supersetted with
Triceps pushdowns: 4X10

I do one warmup set of 10 reps each with approximately 70% of the weight I will be using. Rest 45 seconds between each superset. I use a faster cadence than I do with the mass routine usually the same speed in raising and lowering the weight.

Scott Curls: 4X10
Supersetted with
Lying triceps extensions: 4X10

Resting 45 seconds between sets. Same faster cadence.

DB concentration curls: 3X12
Supersetted with
One-arm triceps extentions: 3X12

Resting 45 seconds between sets....same fast cadence.

Finish off with 3 trisets of 10 reps each for forearms:

Reverse curls with a cambered bar
Wrist curls
R everse wrist curls

Rest 45 seconds between each triset. Hope you all enjoy these workouts as much as I do and get what you are after.

Good Luck,
Guy

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