Anton Antipov – full Arms (biceps + triceps) workout


Anton Antipov – full Arms (biceps + triceps) workout

Training bis and tris, I don’t take very long rest periods, recorded is first set of each exercise. I go up in weight each set. This is a high volume arm training routine.

Decline skull rushers – 7 (behind the head) + 7 (to forehead) – 4 sets
Tricep Pushdowns – 12 + one arm overhead extensions 8 – 4 sets
Cable overhead extensions – 18 + ez curl overhead extensions -10 – 4 sets
Dumbbell kickbacks – 20 -4 sets

Machine bicep curls – 15/20 (light weight) + negative curls (double the weight, slow burn reps) 6 – 4 sets
Bicep pulldowns – 18 + hammer cross curls -14 – 3 sets
Standing cable curls – 15-18 + incline bentover ez curls – 10 – 3 sets
Smith machine drag curls – 15 – 3 sets

++ AFF Link here ++

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