follow along core workout Workout With Rell Episode 1 Ft Marlon From Virginia | KILLER ARM WORKOUT

STRENGTH TEAM CLOTHING www.strengthteamclothing.com
Thursday’s Workout ARM DAY (Workout With Rell Ep. 1 Ft Marlon from Virginia)
1) Barbell Close Grip 5 Total Set, 4 sets x 6-8 reps (Keep increasing the weight until you reach a heavy 6-8 rep max. 5th set is a torture set x killer 21’s (Do 7 reps at the bottom from your chest to half way up and then do 7 reps from half way up to kick out and then do 7 full reps!!!)
2) Standing Cable Pushdown (Cambered Bar) 3 Tempo Sets x 10 reps (Press the weight down and squeeze your triceps for 2 seconds at the bottom and then count 1-2-3-4 seconds on the way up. Do this on all 3 sets for all 20 reps and the 3rd set is a drop set x 10 regular reps)
3) Weighted Bench Dips 3 sets x 15-20 reps & 2nd set is a drop set x 10 reps & 3rd set is a double drop set x failure!!!
4) Barbell Killer 21s 3 sets x 7/7/7
5) Advanced DB Hammer Curls 3 sets x 7/7/7
6) Standing Cable Rope Tempo Sets/Torture Set 1 set x 10 reps (Hold each rep at the top for 2 seconds and then count 1-2-3 on the way down. After those 10 reps lighten the weight up and then do another 8-10 reps
Barbell Forearm Curls 2 sets x 25 reps!!!

follow along core workout Workout With Rell Episode 1 Ft Marlon From Virginia | KILLER ARM WORKOUT
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