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Fyzeek Friday - Armday Routine

Biceps:
- Standing Barbell Curls: 5 sets (2 warm up sets x 15 reps) 3 working sets* x 10-12 reps
- Concentration Curls: 4 sets x 15-8 reps
- Dumbbell Hammer Curls: 4 sets x 12-10 reps
- Reverse Barbell Curls: 4 sets x 12-10 reps

Triceps:
- Cable Rope Tricep Pushdown: 5 sets (2 warm up sets 20-15 reps) 3 working sets x 12-10 reps
- Cable V-Bar Tricep Pushdown: 4 sets x 15-10 reps
- Single Arms Overhead Tricep Extensions: 4 sets (each arm) x 12-8 reps
- Dumbbell Skull Crushers: 4 sets x 12-10 reps

*Working set = to failure

I want to make Friday’s topics pertain to building the physical; namely exercise, strength and form related.
Feel free to ask questions, add your own advice or share your physique in the comments.

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𝚲𝐑𝐂𝚨𝐍𝐄 𝐕𝐈𝐓𝚨𝐋𝐈𝐓𝐘