• Blast past your sticking points, increase your strength•

this workouts primary aim is to strengthen you throughout your arms ranges of motion

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Full breakdown of every set and rep ⇊

Band resisted barbell curl

Sets

REPS

  • Do not use momentum, strict form is a must.
  • You should reach failure by the 10th-12th repetition

Tricep Rope pushdown

Sets

REPS

Tricep band kickbacks

Sets

reps

Bicep curl -> Isometric pins

Sets

REPS

  • Curl the weight as you normally would
  • Once you reach the pins, press against them with the bar, this is a place for an all out effort against the pins – you will reach maximal strength and increased force production by 15% when compared to concentric curls
  • Hold for 4-6 seconds
  • lower the weight slowly

Single arm dumbell skull crusher

Sets

AMRAP

Mohamed Kader
Mohamed Kader

Strength & Conditioning Coach

Combining Self-development & Strength training; My mission is to empower you to live a holistically stronger, healthier, generative life.

Interested in 1 on 1 Personal training? Work with a Coach who takes into account your psychology, lifestyle and individuality

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