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Advanced Arm Workout 3

Jamie September 15, 2023

EZ Bar Curls:

• Sets: 4
• Reps: 6-8
• Rest: 90 seconds
• Tips: Keep your elbows close to your body and avoid swinging your back for momentum. Focus on controlled, strict form.

Alternate Inward Hammer Curls:

• Sets: 3
• Reps: 8-10 each arm
• Rest: 60 seconds
• Tips: Keep your palms facing your body throughout the movement. As you bring the dumbbell up rather than going up in a straight line start bringing it inward across your chest until it is tucked under your chin. Squeeze your bicep at the top of the curl. Control down on the eccentric phase and repeat with the other arm.

Preacher Curl (using an EZ bar):

• Sets: 4
• Reps: 8-10
• Rest: 75 seconds
• Tips: Adjust the bench to target different parts of your biceps. Lower the weight slowly to maximise time under tension. Keep your body locked in position. The only thing that should be moving is your lowers arms.

Close-Grip Bench Press:

• Sets: 4
• Reps: 6-8
• Rest: 90 seconds
• Tips: Use an overhand grip slightly narrower than shoulder-width or no wider than shoulder-width. Lower the bar to your lower chest keeping elbows tucked in for triceps emphasis.

Dips (Weighted if possible):

• Sets: 3
• Reps: 8-10
• Rest: 60 seconds
• Tips: Lean slightly forward to engage triceps more. Lower yourself until your upper arms are parallel to the ground.

Overhead Tricep Extension (using dumbbells or cables):

• Sets: 4
• Reps: 8-10
• Rest: 75 seconds
• Tips: Keep your upper arms close to your head throughout the movement. Bring the weight behind your head, allowing a good range of motion then extend your arms with a good squeeze and the end of the movement to get a good tricep contraction.

Finisher:

Cable Rope Pushdown:

• Sets: 3
• Reps: 12-15
• Rest: 45 seconds
• Tips: Keep your elbows stationary and squeeze your triceps at the bottom of the movement. Aim for max effort on all 3 sets.

Remember to maintain proper form throughout each exercise. If you’re unable to complete the recommended reps with good form, consider reducing the weight. If the reps are too easy, increase the weight. Listen to your body and don’t sacrifice form for heavier weights. Also, prioritise adequate nutrition and rest to support muscle recovery and growth.