Arms Workout with Isometrics
Olympic Bar Curls
8 reps 1st set just the bar. On last rep hold at 90 degrees with Isometric contraction for 15 seconds.
8 reps 2nd set, add 20lbs to bar. Isometric hold at 90* on last set.
8 reps 3rd set, add 20lbs to bar. Isometric hold at 90*.
6-8 reps 4th set, add 20lbs. Isometric hold at 90*.
***Weight added can be less if needed but add weight each set. You can start with weight on the bar if needed.***
Dumbbell Hammer Curls
8 reps, increase weight each set. (5 lbs) On last set hold an Isometric contraction at 90* for 12-15 seconds.
Explosive Machine Preacher Curls with Negative
8 reps, curl the weight up as fast and explosive as you can. At the top of the curl lower the weight slowly doing a negative. Weight can stay the same or increase on each set.
Tricep press downs with rope
5 Sets of 8-10 reps increasing weight each set.
Body Weight Dips on Dip Bar
5 Sets of 10-12.
*** Rest time between sets 45-60 seconds.***
There you go guys, have at it. You should feel pretty pumped after this one! Don’t forget to tell us how you do.