Biceps & Triceps! GET HUGE ARMS NOW!


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Are you looking to gain some SERIOUS muscle on those biceps and triceps? This routine follows a super strict TEMPO and rep range that is intended to do just that. You will feel a pump like never before Nation! Summer is around the corner and pretty soon you will be finding all kinds of excuses to point to which way the beach is!

• TEMPO: 2-2-4
• 10 reps per exercise
• Rest 30-60 seconds MAX between sets
• 3 sets- Biceps
• 4 sets- Triceps

(0:25)- Routine Sets & Reps

Biceps
(1:13)- Wide-Grip Barbell Curl
(2:40)- Single-Arm Alternating Dumbbell Curl
(4:12)- Dumbbell Hammer Curl

Triceps
(5:45)- Close-Grip Bench Press
(7:49)- Power Bomb
(9:35)- Standing Reverse Pull-Down

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