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251K Lincoln Road

Waitakere 0610

22B Cavendish Drive

Manukau 2104

4 Aranui Road

Auckland 1060

1 Wagener Place

Auckland 1025

Arm Assault Workout

Arm Assault

 

Heavy Quad Set: 5 Sets

  • Straight Bar Curls: 8 Reps     
  • Skull-Crushers: 8 Reps
  • Alternating Dumbell Curls: 8 Reps *Do these reps standing
  • Heavy Straight-Bar Push-Downs: 12 Reps

 

(Straight Bar Curls)

 

Volume Quad Set: 5 Sets

  • Straight-Bar Preacher Curl: 20 Reps
  • Bench Dips: 20 Reps
  • Revers Curls: 20 Reps
  • Straight-Bar Push-Downs: 20 Reps (1/2 Reps, bottom half of movement)

  

(Straight-Bar Preacher Curl)

 

Unique Exercise Finishers: 5 Sets

  • Body-Weight Tricep Rope Press: 15 Reps
  • Alternate Incline Curls With A Twist: 6 Reps, Twist for 5 Seconds, 2 More Reps
  • Re-Hold tricep Rope Push-Downs: 8 Reps 
  • 28 - Method Curls

 

(Tricep Rope Push-Down)

 

 

 

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