Arms Day💪Save & smash this size building/drop set bicep & tricep workout! 1) EZ Bar Curls - 3 x 10-12 (Every Set, Drop Set) 2) DB Skull Crushers - 3 x 10-12 (Every Set, Drop Set) 3) DB Hammer Curls - 3 x 10-12 4) Overhead Extensions - 3 x 10-12 5) Machine Preacher Curls - 3 x 12-15 6) Tricep Bench Dips - 3 x AMRAP (90sec Rest Between Sets & 2min Between Exercises, DON’T BE A B*TCH) #biceps #triceps #workout | Ross Dickerson
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Arms Day💪Save & smash this size building/drop set bicep & tricep w…
283.8K viewsMay 26, 2025
FacebookRoss Dickerson
10-Minute Bicep Smash Every minute on the minute (EMOM) for 10 minutes: •8 Dumbbell Curls I used 15kg, but pick a weight you can control for all 10 rounds. •Aim to finish in 30 seconds → rest for the remaining 30 seconds. •Don’t go too heavy — by round 5 your biceps will be burning. Simple. Brutal. Effective. The perfect bicep finisher no fluff, no overthinking, just results. | George Armstrong
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10-Minute Bicep Smash Every minute on the minute (EMOM) for …
206 views3 months ago
FacebookGeorge Armstrong
Bicep Gains💪Save & smash these 7 key dumbbell & cable exercises to improve those arms! Cable Incline Bench Curls DB Across The Body Curls Cable Crucifix Curls DB Spider Curls Reverse Grip Cable Curls Underhand DB Curls DB Hammer Curls (These are some of my favourite exercises for building those biceps. I would choose 3-4 or these exercises & pair them with another muscle group. Really focusing on mind to muscle connection!) #bodybuilding #biceps | Ross Dickerson
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Bicep Gains💪Save & smash these 7 key dumbbell & cable exercises t…
171.8K views10 months ago
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