2016 10 Weeks Out
Week 10 Full Arm Workout (open)

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10 Weeks Out Arm Workout
STRAIGHT BAR PUSHDOWN
SET 1: 20 reps
SET 2: 15 reps
SET 3: 15 reps
*rest 60-75 seconds in between sets

CABLE STRAIGHT BAR CURLS (SUPERSET A)
SET 1: 20 reps
SET 2: 15 reps
SET 3: 15 reps
*rest 60-75 seconds in between sets

SEATED TRICEP DIPS (SUPERSET A)
SET 1: 20 reps
SET 2: 10 reps
SET 3: 15 reps
*rest 60-75 seconds in between sets

DB ALTERNATING CURLS (SUPERSET B)
SET 1: 10 reps each arm
SET 2: 10 reps each arm
SET 3: 10 reps each arm
SET 4: 10 reps each arm
*rest 60-75 seconds in between sets

DB OVERHEAD TRICEP EXTENSION(SUPERSET B)
SET 1: 20 reps
SET 2: 20 reps
SET 3: 15 reps
SET 4: 15 reps
*rest 60-75 seconds in between sets

SINGLE ARM PREACHER CURLS
SET 1: 15 reps each arm
SET 2: 15 reps each arm
*rest 60-75 seconds in between sets

CABLE ROPE TRICEP EXTENSIONS (SUPERSET C)
SET 1: 15 reps to overhead extension rep to failure
SET 2: 15 reps to overhead extension rep to failure
SET 3: 15 reps to overhead extension rep to failure
*rest 60-75 seconds in between sets

SINGLE ARM PREACHER CURLS (SUPERSET C)
SET 1: 15 reps ea
SET 2: 15 reps
*rest 60-75 seconds in between sets

OLYMPIC BAR CURLS
SET 1: 20 reps
SET 2: 15 reps
SET 3: 10 reps
*rest 60-75 seconds in between sets.

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