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A Killer Arm Workout Routine
First of all, you will begin stretching your biceps and triceps by doing some chinups and push ups do about 7 reps. After you've finished the warm up, it's time to start the work. Get a barbell and load it with enough weight for you to do barbell 21's, the superset it with triceps lying dumbell extensions do 12 quality reps. Repeat the exercise 3 more times. Take a short rest and than do the next exercise. Get a dumbell and do 12 reps of dumbell concentration curls and then superset them with standing triceps extensions Repeat the exericse 3 more times. Take a short rest and than do the next exercise. Excercise #3 Do hammer curls for 8 reps and superset them with standing triceps push downs for 8 reps. Take a short rest and than off to do forearms. For the forearms I have a killer routine that will blow your forearms up. First, do seated wrist curls and superset them with standing wrist roller. Do this for 3 sets of 12 to 15 reps After each set go to the handgripper and grip it 12 reps and then close it for 30 seconds. Exercise #2 Do reverse biceps curls and superset them whith zottman curls do 3 sets of 12 reps Workout submitted by: amr For illustrations and descriptions of the weight training exercises,
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