Perfect Arm Workout | Hypertrophy Series Day 6



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■ Workout: 💪
CLOSE PUSHDOWNS 3 x 15,10,10

SEATED DB CURL 3 x 8-10
– sitting forward on chair, shoulders pinched back

OVERHEAD EXT 3 x 10
– static hold 1st rep

LYING CABLE CURL TO FACE 3 x 10-15

SINGLE TRICEP EXT 3 x 10-15 – Reverse grip at first, then twist wrist when begin to fail

PREACHER CURL 3 x 10
superset w/
ROPE EXTENSIONS 3 x 10
superset w/
REVERSE GRIP CURL 3 x 10

DB 21’s 1 set
– Static hold 20 sec first rep
– 7 reps low, 7 high, 7 full

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