Build Arms Like Popeye

Want to build a set of guns that will pop out of your T shirt? Than this is the workout for you,  simply set your weight and get stuck into it.

Be warned your arms will be on fire after you finish

Rope Hammer Curls On Cable Machine

Set Weight Reps Rest
1 0 kg 15 1m
2 0 kg 15 1m
3 0 kg 15 1m

Rope Tricep Extension

Set Weight Reps Rest
1 0 kg 15 1m
2 0 kg 15 1m
3 0 kg 15 1m

Standing Barbell Curl

Set Weight Reps Rest
1 0 kg 15 1m
2 0 kg 8 1m
3 0 kg 8 1m
4 0 kg 8 1m

High Cable Curls

Set Weight Reps Rest
1 0 kg 8 45s
2 0 kg 8 45s
3 0 kg 8 45s

Preacher Hammer Dumbbell Curl

Set Weight Reps Rest
1 0 kg 8 1m
2 0 kg 8 1m
3 0 kg 8 1m

Overhead Tricep Extension

Set Weight Reps Rest
1 0 kg 15 1m
2 0 kg 8 1m
3 0 kg 8 1m
4 0 kg 8 1m

Narrow Grip Barbell Bench Press

Set Weight Reps Rest
1 0 kg 12 1m
2 0 kg 10 1m
3 0 kg 8 1m
4 0 kg 6 1m

Incline Narrow Grip EZ Bar Skullcrushers

Set Weight Reps Rest
1 0 kg 10 45s
2 0 kg 10 45s
3 0 kg 10 45s

For more workouts click here

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