One Day Biceps, Triceps and Forearm Workout

This routine is from Amr.

This program is all about your arms. It's gonna blow up your entire arm which means your biceps, triceps and the forearm.

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.

Exercise #1

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.

Exercise #2

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.

Repeat this excercise 3 more times.

Take a short rest and than off to do forearms.

For the forearms I have a killer routine that will blow your forearms up.

Exercise #1

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

Do this workout at least once a week for your arms.

Workout submitted by: amr

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