Скачать или смотреть High Volume Arm Training (feat. Jaron Mosley)

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Routine
TRICEPS
Close Grip Bench- pyramid up using 25 pound plates; then on the last set do a triple drop set. (watch video to see how its done)
Seated Tricep Extension- 3 sets of 8-12 reps
Skull Crusher with Tricep Press- 3 sets of double failure
Overhead Extension with Pressdown- 3 sets of double failure
Rope Pressdown- 3 sets of 12-15 reps
BICEPS
Hammer Rope Curl- 3 sets of 8-12 reps
Lying Cable Curl- 3 sets of 8-12 reps
Single Arm Preacher Curl- 3 sets of 10-12 (each arm)
Dirty 30 Finisher- 3 sets (watch video to see how its done)