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Arms Workout with Isometrics

Biceps

Olympic Bar Curls

4 Sets

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

4 Sets

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

4 Sets

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.

Triceps

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.