WOD #9 Triceps // Biceps Focused

I NEVER just focus on arms in a workout. You have to add in a compound exercise in your workout if you goal is to pack on muscle FAST, just doing bicep/triceps in a workout won’t help achieve optimum muscle hypertrophy. The majority of these exercises will be catered to the arms, but we will start with the deadlift. The deadlift is a full body exercise that will work on your explosiveness, forearm grip strength, and burn a crap ton of calories. Get after it today and leave nothing left!

Deadlifts
warm-up 135lbs
3×15 ( I’ll strive for 225 lbs or more for weight)

Circuit #1
Overhead Tricep Press
3×12
—Superset–
EZ Bar Bicep Curls
3×8-10

Circuit #2
Close Grip Bench Press (Elbows tucked close to activate more triceps)
3×8-10
—Superset—
Hammer Curls
3×8-10

Circuit #3 (light, focused on time under tension)
Single-Arm Tricep Extensions
3×10-12
Straight Bar Bicep Curl HOLDS 90 Degrees (45-seconds)
3x

Abs Workout
5 Minute Burnout 2 rounds, 30 seconds each

V Sit ups 30 sec
Flutter Kicks 30 sec
Bicycles 30 sec
Reverse Crunches 30 sec
Full Sit Up 30 sec
Superman Variation 30 sec
Knee Tucks 30 sec
Russian Twists 30 sec
Planks 1 min


Stay consistent and follow these workouts to get the RESULTS you want!

Make Today Count.

-Cooper






cooperbrunnerfitness

Hey Everyone! I'm really excited to announce that I will be officially starting cooperbrunnerfitness! To give a quick overview, I will basically be discussing concepts or frameworks I've learned through research that I believe are critical to learn to become a disciplined, successful individual in all aspects of life. Your probably wondering.. Why are you all of the sudden deciding to become a blogger? Well... For years I have been studying/reading about influential people (Warren, Gary V, Tony Robbins, Zuck, Jobs..) that began with nothing and incrementally worked their way into becoming successful entrepreneurs. My hope is that while writing these blogs, I can ultimately inspire you to change your life and conquer those challenges you face everyday that block you from your goals. By no means am I saying that everything I talk about is the magic secret to success, but by reading the content I write about, hopefully you can take away some small tips/advice that can help inspire you to create ways on improving your life and the others around you. MAKE TODAY COUNT.

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