Full Biceps & Triceps Workout for BIGGER Arms 💪 Sergi Costance

Triceps don’t grow? Check this videos and try this #arm workout 🔥 #BeLegend​​​

Arm #Workout​​​:

#Triceps

1. One Single Arm Rope Extension: 2 warm up sets x 20 reps + 2 working sets x 15 reps
2. Bar Pushdowns: 3 working sets x 15-12 reps ( weight go up esch set)
3. Dumbbell Skullcrusher : 3 working sets x 15-12 reps ( weight go up esch set)
4. Overhead cable extensions: 3 working sets 15-12 reps
5. Single Arm Kickbacks Reverse Grip: 3 working sets 15-12 reps
6. Close Grip Bench Press : 3/4 sets 12-8 reps

#Biceps

7. Biceps Curl EZ Bar: 1 warming up set 20 reps + 3 working sets 15-10 reps
8. Preacher Curl Close Grip: 4 sets x 15-10 reps
9. Single Arm Cable Hammer Curl: 4 sets x 15-10 reps

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