WEEK 3 - DAY 5 (FRIDAY) ARMS (BICEP & TRICEPS)
**NOTE THAT EVERY EXERCISE NEEDS TO BE DONE WITH 2 WARM UP SETS VERY LIGHT AND FOR 15 REPS**
** EACH REPETITION SHOULD BE AROUND 2-3 SECS UP AND THE SAME DOWN (MUSCLE UNDER TENSION) AND THE REST INBETWEEN EACH SET 45 SECONDS**
- THIS WEEK WILL INVOLVE SOME PRE-EXHAUST TRAINING AND DROP SETS
- THIS WILL INVOLVE WHERE MARKED "DROPSET" TO ON THE FINAL WORKING SET, LIFT OT FAILURE AND REDUCE THE WEIGHT 20% AND WITH NO REST, GO TO FAILURE FOR 3 COMPLETE DROPSETS ( for more information on drop sets click here - Dropsets - X Fam Unity )
WARM UP AS PER VIDEO
SINGLE OVERHEAD TRICEP EXTENSIONS
1 SET OF 15 REPS TO NEAR FAILURE
INCREASE THE WEIGHT
1 SET OF 12-15 REPS TO FAILURE
INCREASE THE WEIGHT
1 SET OF 8-10 REPS TO FAILURE
1 FINAL DROPSET ALL TO FAILURE (SEE DROPSETS FOR MORE INFORMATION)
REVERSE GRIP EZ BAR TRICEP PRESS DOWN CABLE OR/ STANDING OR LAYING REVERSE GRIP OVER HEAD TRICEP PRESS (SKULL CRUSHER)
1 SET OF 15 REPS TO NEAR FAILURE
INCREASE THE WEIGHT
1 SET OF 12-15 REPS TO FAILURE
INCREASE THE WEIGHT
1 SET OF 8-10 REPS TO FAILURE
1 FINAL DROPSET ALL TO FAILURE (SEE DROPSETS FOR MORE INFORMATION)
OVERHAND (NORMAL GRIP) TRICEP PRESS DOWN OR/ STANDING OR LAYING SKULL CRUSHERS
1 SET OF 15 REPS TO NEAR FAILURE
INCREASE THE WEIGHT
1 SET OF 12-15 REPS TO FAILURE
INCREASE THE WEIGHT
1 SET OF 8-10 REPS TO FAILURE
1 FINAL DROPSET ALL TO FAILURE (SEE DROPSETS FOR MORE INFORMATION)
TRICEP ROPE PUSHDOWNS
1 SET OF 15 REPS TO NEAR FAILURE
INCREASE THE WEIGHT
1 SET OF 12-15 REPS TO FAILURE
INCREASE THE WEIGHT
1 SET OF 8-10 REPS TO FAILURE
1 FINAL DROPSET ALL TO FAILURE (SEE DROPSETS FOR MORE INFORMATION)
STRICT BARBELL CURLS/OR DUMBELL
1 SET OF 15 REPS TO NEAR FAILURE
INCREASE THE WEIGHT
1 SET OF 12-15 REPS TO FAILURE
INCREASE THE WEIGHT
1 SET OF 8-10 REPS TO FAILURE
1 FINAL DROPSET ALL TO FAILURE (SEE DROPSETS FOR MORE INFORMATION)
REVERSE GRIP BICEP CURLS EZ BAR (CABLE OR FREE WEIGHTS)
1 SET OF 15 REPS TO NEAR FAILURE
INCREASE THE WEIGHT
1 SET OF 12-15 REPS TO FAILURE
INCREASE THE WEIGHT
1 SET OF 8-10 REPS TO FAILURE
1 FINAL DROPSET ALL TO FAILURE (SEE DROPSETS FOR MORE INFORMATION)
CONCENTRATION CURLS
1 SET OF 15 REPS TO NEAR FAILURE
INCREASE THE WEIGHT
1 SET OF 12-15 REPS TO FAILURE
INCREASE THE WEIGHT
1 SET OF 8-10 REPS TO FAILURE
1 FINAL DROPSET ALL TO FAILURE (SEE DROPSETS FOR MORE INFORMATION)
5-10 MIN COOL DOWN AS PER VIDEO