Bis & Tris (Arms)

Who doesn't want jacked toned arms?!  Here's one of my favorite arm workouts!  Give it a try!

21's w/ 50lb bar 3x10-12 (Remeber start lighter in weight and work your way up!)

SUPERSET 

DB bicep curls 25lbs 3x10

One arm tricep push down w/ handle 35lbs 3x12

SUPERSET

Tricep push down with bar 80lbs 3x10-12

*I use my gyms cable system for this and just hook in my bar/handle*During these exercises keep your elbows tucked into your body, shoulders back, and core tight*

Hammer head DB curls 20lbs 3x10-12

*similar to a bicep curl but instead of gripping the DB with your fingers on one side and your thumb on the other, put everything on the same side.  Raise the DB straight up like a "hammer" and back down to your side. Repeat*

SUPERSET

Tricep push down with rope 75lbs 3x10-12

Over head tricep extension with DB or Kettle Bell or plate 3x12-16

SUPERSET

One arm concentrated bicep curl 12lb DB 3x10-12

*Use a bench if your gym doesn't already have a preacher curl set up.  Place back of tricep on the bench with your arm fully extended (straight) with the DB in hand.  Curl arm up past 90 degrees and squeeze your bicep.  Repeat 10-12 times on one arm and then switch*

Dips 3x12 (unassisted)

OR

Dips off a bench 3x12

*I've done both and I also use a weighted belt for the unassisted dips and I've laid a 45 lb plate on my legs and done dips for a minute 3 times*

I hope this helps and gives you guys some new workout ideas!  As I said before everyone is at their own fitness level so if you can't do as heavy a weight as written don't be ashamed to go lighter!  When I first started training I had to start small too but you'll get there!  Lift on!