🚨ARM Killer Workout

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💪ARM Killer Workout

✅ This intense arm workout, which features some of the most effective tricep & biceps exercises

Biceps workout
Biceps workout


✅ This is a variation of regular dumbbell curls that allows you a slightly longer range of motion and emphasizes the peak of your bicep. It’s a pretty humbling exercise since if you’re doing it correctly, you will be lifting fairly light weight.

✅ The incline should be relatively steep. Around 60-65 degrees is good. You don’t want to use the same incline you would on incline bench. You should sit back, keep your head on the bench, fully extend both arms at the same time with a supinated grip, and curl towards your armpits with your arms close to your body.

🔥 Tricep pushdown is one of the exercises that I really believe that the lighter the weight, the more effective it is.


Triceps Pushdown
Triceps Pushdown

I see a lot of people putting a lot of weight for their pushdowns, but end up using their entire body to move the weight. This won’t grow your triceps. Lighten the load and feel the burn in your triceps instead.

🔥 Triceps cable rope pushdown


Triceps Workout
Triceps Workout
Triceps cable rope pushdown
Triceps cable rope pushdown
  • Sets: 3
  • Reps: 10
  • Rest: 60 seconds

Attach a rope handle to the high pulley of a cable station. Keeping your elbows tucked in at your sides grab the handle, tense your core, and bring your hands down until your arms are fully extended, then return to the starting position. Only your forearms should move.


Triceps cable rope pushdown
Triceps cable rope pushdown

🔥 Skullcrusher

Perform the skullcrusher and dumbbell chest press as a superset



  • Sets: 3
  • Reps: 10-12
  • Rest: Superset

Grip the EZ bar on the inner grips using an overhand grip and extend your arms straight up. Keeping your elbows fixed and tucked in, slowly lower the bar until it is about an inch from your forehead. Slowly extend your arms back to the starting position without locking your elbows.

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