10-15 min arm workout on Body By Jake Tower 200 utilizing the pre-exhaustion technique and tri-superset. Again this workout routine is one of the many workouts I do on my 12 hour workday. If you are looking for an intense quick arm workout, this workout will deliver.
10-15min Arm Workout on Body By Jake Tower 200
4 Sets of Tri-Superset (Bicep)
Standing High Bicep Curls (Pre-exhaustion Exercise) 10-15 reps. You do not have to go to complete failure.
Standing Bicep Curl (Compound Exercise) 10-15 reps. Go to failure within rep range, so adjust weight as needed.
Overhead Tricep Extensions (Superset) 10-15. Go close to failure. You are stretching the triceps
Transition on 4th set. After doing standing bicep curls,you will do Tricep Kick Backs instead of doing Overhead Tricep Extensions
4 Sets of Tri Superset (Tricep)
Tricep Kick Backs (Isolative Exercise) 10-15reps. You do not have to complete failure
Tricep Pushdowns (All three heads worked) 10-15 reps. Go to complete failure so adjust weight as needed.
Bicep Hammer Curls (Superset) 10-15 reps. Go to failure so adjust weight as needed.
Whole workout will be done with no to minimal rest. Enjoy!
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