Full Biceps & Triceps Workout For Bigger Arms

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» Website: http://www.mikethurston.co.uk/ » Instagram: https://www.instagram.com/mikethurston » Facebook: https://www.facebook.com/mikethurstonofficial » Snapchat: mikethurston » Twitter: https://twitter.com/thethurstonator » EHPLabs 10% off: "MIKE10" » Spotify: https://open.spotify.com/user/11167878892/playlist/4wKzmG8IYO1xlZhRc6MEsv The Routine: A1 - Flat DB Skull Crushers (4 Sets) Reps - 10, Tempo - 2020, Rest - 90 sec B1 - Cable Pressdown (4 Sets) Reps - 10, Tempo - 2011, Rest - 90 sec (Final Set Dropset) C1 - Overhead Rope Extension (3 Sets) Reps - 10--12, Tempo - 2011, Rest - 70 sec D1 - Feel Elevated Bench Dips (3 Sets) Reps - 15, Tempo - 1010, Rest - 60 sec (Final Set To Failure) E1 - Standing BB Curls (4 Sets) Reps - 8, Tempo - 2010, Rest - 100 sec F1 - Alternating DB Hammer Curls (4 Sets) Reps - 20, Tempo - 1010, Rest - 90 sec G1 - Standing EZ Cable Curls (4 Sets) Reps - 10, Tempo - 2010, Rest - 90 sec (Final Set Dropset) Example of 2010 tempo: 2 second negative (eccentric phase) 0 second rest in lengthened position 1 second concentric 0 second holding contraction in shortened position (Even though it says 0 second holding the contraction I will still always try to squeeze it. Just not for a whole second.)

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