Full Biceps & Triceps Workout For Bigger Arms

Training Programmes - https://mikethurston.co.uk/

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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.)