Building Von Moger: Day 12-Arms and abs

Big arms are always impressive. Use this workout to help build them!

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Eating some hamstring sandwiches last night and bumped into this super hero chapstick💄 @danalinnbailey

A photo posted by C⃞a⃞l⃞u⃞m⃞ v⃞o⃞n⃞ M⃞o⃞g⃞e⃞r⃞™ (@calumvonmoger) on



Day 12: Arms and abs
1

Single-arm machine curl

3 sets of 8-12 reps, 60-90 secs between sets
Machine Bicep Curl Machine Bicep Curl

2

Triceps rope push down

3 sets of 8-12 reps, 60-90 secs between sets
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

3

Seated dumbbell curls

3 sets of 8-12 reps, 60-90 secs between sets
Seated Dumbbell Curl Seated Dumbbell Curl

4

Cable EZ-bar triceps push-down

3 sets of 8-12 reps, 60-90 secs between sets
Triceps Pushdown Triceps Pushdown

5

Cable rope hammer curl

3 sets of 8-12 reps, 60-90 secs between sets
Standing Biceps Cable Curl Standing Biceps Cable Curl

6

Skullcrusher

3 sets of 8-12 reps, 60-90 secs between sets
EZ-Bar Skullcrusher EZ-Bar Skullcrusher

7

Flat Bench Lying Leg Raise

4 sets of 20 reps, 60-90 secs between sets
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise


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