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  1. 06-28-2021, 05:11 PM #11
    Rick123
    Rick123 is offline
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    Join Date
    Apr 2016
    Posts
    496
    ARMS/ABS (28/06/2021)
    S.A. Cable curls
    3x15x30kg

    Concentration db preacher curls
    3x12x14kg

    Seated db hammer curls
    3x8x20kg laatste set ds 10x16kg ds 10x12kg

    Dual rope pushdowns
    3x12x50kg

    Dual handle pushdowns
    3x12x70kg

    Triceps Primal machine extensions
    3x10x50kg + 10 sec stretch

    Forearm machine
    Forearm rotations superset Wrist curls
    3x6x40kg <> 3x15x60kg

    Seated calf raises
    10x60kg
    Cluster set: 10x60kg .... 7x60kg ... 6x60kg

    Standing calve raises
    15x60kg
    13x60kg
    11x60kg

    Decline bench leg raises
    4 sets x failure

    Very good arm workout, noticed the kcal increase immediately, insane fullness, pumps and strenght.
    Last edited by Rick123; 06-28-2021 at 08:49 PM.
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