Tuesday 4 September 2012

WOD : EXPLOSIVE ARM WORKOUT

Warm-Up
 Jumping Rope  5 - 10 minutes
Pull-Up  2 x to failure

Main Set Workout
BEGINNER
 Standingl Bicep Cable Curl  3 x 12-15 reps
EZ-curl bar bicep curl   3 x 12 reps
Lying Tricep Curl  4 x 15 with rest period 90 second
 Reverse-Grip Cable Pulldown  2 x 10-15reps
 Cable Rope Overhead Triceps Curl  3 x 8 reps

ADVANCED
*(for advanced try to increased weight) 
 Standingl Bicep Cable Curl  3 x 8-10 reps
EZ-curl bar bicep curl  3 x 10reps
 Lying Triceps Curl  4 x 10- 12 with rest period 60 second
 Reverse-Grip Cable Pulldown  2 x 10 reps
 Cable Rope Overhead Triceps Curl  3 x 8 reps

Try to follow all the workout with sets and reps given.



WORK HARD OR DIE TRYING

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