❗️FOR THE SAVAGES❗️ARM DAY😤❗️
5 supersets. 10 workouts.
1️⃣DB Spider Curls // DB OverHead Extensions 4x12-14
2️⃣Barbell Curl (Up the weight each set) (12,10,8,6) // Rope Pushdowns (12-15)
3️⃣Single Arm DB Preacher Curls (8-10) // Double Hand Hammer Curls (12-15)
4️⃣Close Grip Bench (8-10) // DB Kickbacks (12-15)
5️⃣FINISHER: Chin-ups // Dips 3xAMRAP
(Each workout has its own video so SWIPE⏭⏭)
Yesterday is gone. Forget what happened, move past it all; your failures, your mistakes, your feelings.
All you have is right now. Win the day, EVERYDAY.
Get focused and Get after it! Make TODAYS workout better than yesterdays.
Go hard or
🔑 Spider Curls: Keep elbows tight to your sides, don’t swing, and contract at the top of the workout.
🔑Rope Pushdowns: For max extension, bend your knees and bring the rope down to your inner thighs, extending the rope outward when you come down.
🔑 Single Arm Preacher Curls: Let your arm fall fully down do get a deep arm stretch then bring the weight up for a nice bicep squeeze. Go light on these. They’re called concentration curls for a reason!
🔑 On the hammer curls and close grip bench as well, be sure to keep your elbows tight to our sides.
“𝘛𝘩𝘦 𝘸𝘪𝘭𝘭 𝘵𝘰 𝘸𝘪𝘯, 𝘵𝘩𝘦 𝘥𝘦𝘴𝘪𝘳𝘦 𝘵𝘰 𝘴𝘶𝘤𝘤𝘦𝘦𝘥, 𝘵𝘩𝘦 𝘶𝘳𝘨𝘦 𝘵𝘰 𝘳𝘦𝘢𝘤𝘩 𝘺𝘰𝘶𝘳 𝘧𝘶𝘭𝘭 𝘱𝘰𝘵𝘦𝘯𝘵𝘪𝘢𝘭... 𝘵𝘩𝘦𝘴𝘦 𝘢𝘳𝘦 𝘵𝘩𝘦 𝘬𝘦𝘺𝘴 𝘵𝘩𝘢𝘵 𝘸𝘪𝘭𝘭 𝘶𝘯𝘭𝘰𝘤𝘬 𝘵𝘩𝘦 𝘥𝘰𝘰𝘳 𝘵𝘰 𝘱𝘦𝘳𝘴𝘰𝘯𝘢𝘭 𝘦𝘹𝘤𝘦𝘭𝘭𝘦𝘯𝘤𝘦.” -𝘊𝘰𝘯𝘧𝘶𝘤𝘪𝘶𝘴
#EmbraceTheProcess #FSO #AllWeDoIsWin #NoMatterWhat #TrainDifferent #TimeSpentValueEarned #IAm1stPhorm #100to0 #Committed #Focused #Consistent #TunnelVision #workout #armday #fit #fitfam #gym #gymlife #endangeredathletics #ZLFAM