Arm Specialization
Focused bicep and tricep work with drop sets and supersets. Six exercises, moderate weight, high reps for pump. 40 minutes.
Workout Script
Barbell curl 3x10 @ 30kg rest 60s Dumbbell hammer curl 3x12 @ 12kg rest 60s Tricep pushdown 3x12 @ 20kg rest 60s Dumbbell overhead extension 3x12 @ 14kg rest 60s Ez-bar curl 3x12 @ 20kg rest 60s Rope pushdown 3x15 @ 20kg rest 45s
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