Arms

DROP SET WEEK
Complete the following exercises  with 45 seconds rest in between sets.  3 sets for 8-12 reps  (if you can't get out 8 reps the weight is to heavy and if you are getting more than 12 reps out the weight is to light. If you feel like you can, make everything 4 sets. Tempo 2-1-2
After the exercise drop the weight by 50% and perform it again for a higher rep count of 12-15 reps. Then have your rest.
 

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• V-Bar tricep pushdowns

• One dumbbell skull crusher

• Rope tricep pushdowns

• Skull crushers

• Over head rope tricep extensions

• Cable one handed tricep extensions
  
   

• Cable E/Z  bar curls

• Dumbbell hammer curls

• Rope hammer curls

• Barbell curls

• One handed bicep curls

• Machine bicep curls

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   finish with the following 

    3 rounds​

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• Planks  1min

• Crunches 45 seconds

• Leg raises 45 seconds

• Bicycle kicks 45 seconds

• Side planks 30 seconds

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