Con’s ARM SHREDDER Bicep Tricep Shoulder NOT FOR WIMPS Workout

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These weights are based on a body weight of 75kg, therefore if you weigh 100kg then adjust total weight up by 33%,
if body weight is 50kg then adjust total weight down by 33%

EXERCISE 1 Do one set of of Dumbbell Curls immediately followed by one set of Lying Dumbbell Tricep Extensions without rest then hit the highpoint with Hammer Curls & Seated Overhead Dumbbell Tricep Extensions.

Dumbbell Curls Lying Dumbbell Tricep Extensions

10 reps 20lb 15lb
8 reps 30lb 25lb
6 reps 40lb 30lb
12 reps 20lb 20lb

EXERCISE 1 HIGH POINT

Hammer Curls Seated Overhead Dumbbell Tricep Extensions

20 reps 20lb 15lb

EXERCISE 2 As a DROP SET, Do one set of of Seated Dumbbell Twisting Military Press change weights then move onto next set until finsihed then hit the highpoint with Knuckle Up Side Lateral Raise.

Seated Dumbbell Twisting Military Press

6 reps 45lb
8 reps 35lb
10 reps 25lb
12 reps 15lb

EXERCISE 2 HIGH POINT

Knuckle Up Side Lateral Raise

20 reps 15lb

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