Скачать или смотреть Triceps + Biceps + Forearm Workout = BEST PUMP EVER

Thanks for checking out my latest complete arm workout video
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Rob Riches Arm Workout:

End-of-bench skull-crushers: 3-4 sets. 12-10 reps
Dips/push-downs: 3 sets. 12-8 reps
Triceps push down: 2-3 sets. 15-10 reps

Barbell curls: 3-4 sets. 12-10 reps
Incline dumbbell hammer curls: 3 sets. 12-10 reps
One-arm dumbbell preacher curls: 2 sets. 15-10 reps

*Reverse dumbbell wrist curls: 2-3 sets. 20-15 reps
*Reverse EZ Bar curls: 2-3 sets. 20-15 reps
*Barbell wrist curls: 2-3 sets. 20-15 reps


*(Performed as a super-set exercise)

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Rob Riches is a UK-born fitness cover model, athlete and competitor, making videos to help inspire, motivate and educate those looking to build a fitter, stronger & healthier body. He is a published author with a book about macro-nutrition (called Ultra Lean), and regular writes columns for Muscle & Fitness.