Frat Arm Friday

Friday is the best day of the week. Best day at work, best night to look forward to, and best day to workout you arms! Yes ladies and gentleman, today is going to be a total meathead focused workout. No high intensity or compound movements, just the best arm workout you can put yourself through. I love crushing my arms and having them inflated as a water balloon for the next thress days... But I especially like having this feeling over a weekend!

Workout: Biceps, Triceps
Challeneg: Size, Strength, Cosmetic

Whenever doing arms, always start with Triceps. Triceps are the larger muscle and actually account for 2/3 your arm. When they are big, they actually push into the Bicep giving the bicep a more glamourous look. If you're gonna be a meathead, at least be a smart meathead.

1. Body Weight Dips: 3 sets (12 reps each)

2. Cable Pull Downs: 4 sets (10, 8, 8, 6)

3. Cable Kick Backs: 3 sets (12, 12, 12)

4. EZ Bar Bicep Curls: 3 sets (10 each)

5. Incline Chair Dumbbell Curls: 4 sets (12, 10, 8, 6)

6. Overhead Trcipe Extensions: 4 sets (12, 10, 8, 6)

7. Pyramid Hammer Curls: 2 sets (12, 10, 8, 10, 12) - Only rest 15 seconds between sets.

8A. Bench Dips: 4 sets (10 reps each)
8B. Diamond Push-ups: 4 sets (each till failure)

9A. Cable Curls: 3 sets (12, 12, 12)
9B. Cable Triceps Pull Downs: 3 sets (12, 12, 12) - use te rope

YES!