This is one of the best arm workouts I've ever added to a workout.
Every time I found myself "stuck" or bored I would go back to this routine. It's simple but crazy effective. Simply add it to the end of your workout (not the start otherwise you want be able to grip anything.) You can do it up to 3 times a week.
*A Tri-set is three exercises performed in a circuit and rested for 90 seconds after the third exercise is completed then repeated.
Here's three variations: all exercises performed for 5 rounds
The original setup: 5 rounds, 90 seconds rest at end of each round
Tricep Cable Pushdowns 10 reps normal cadence
FatGripz Dumbbell Hammer Curl 8 reps 3 second negative
Dumbbell Curl 6 reps normal cadence
Garage Setup: 5 rounds, 90 seconds rest at end of each round
Dumbell French Press 10 reps normal cadence
Thick Plate Hammer Curl 8 reps 3 second negative
Dumbell Curl 6 reps normal cadence
E-Z Bar Setup: 5 rounds, 90 seconds rest at end of each round
E-Z Bar Skullcrusher 10 reps normal cadence
E-Z Bar Reverse Curl with Fat Gripz 8 reps 3 second negative
E-Z Bar Curl 6 reps normal cadence
Come up with your own version and share it, click on the picture below for the facebook group
Kahuna Strength – The Power of An Island!