Biceps Workout Barbell Curls • grip bar just outside shoulder width. Bring bar to your thighs & stand upright. Proceed to lift the bar upwards in a arching motion, until your hands reach shoulder level. At this point your biceps are fully contracted. Hold in this position for a moment before slowly lowering the bar back down to your thighs with a controlled movement. Repeat until muscle failure. #workout #fitness #followme #bodybuilding #training #gym #beach #motivation #muscle #strong #exercise

Triceps Workout Overhead triceps extension (rope attachment) • set the pulley to its lowest position, & attach a rope to it. Grab rope with both hands, and turn facing away from the system. Keep your elbows pointing up towards the ceiling, & stand upright. Extend your arms, contract your triceps, & hold. After 1 second of squeezing the muscle, slowly lower rope back down behind your head, until you are once again in your starting position, & your triceps are fully stretching. Repeat this process

Triceps Workout Rope Pushdown 45-75lbs 15-25 reps x 4 sets • attach a rope to the cable station. Keep your chest upright, breathe out & push handles downward separating the rope as you do. Stop & hold position once your arms are extended, engaging the triceps. Allow rope to travel back to its starting position & repeat movement until failure for best results. #triceps #workout #bodybuilding #fitness #nyc #training #fashion #model #followme #lifestyle #muscle #strong #gains #exercise #weightlifti

click the link on my insta page just finished a mental bicep and tricep workout now to graft | Joshua Armstrong

free vid @ www.joshuaarmstrong.co.uk changed up for my fans - please don't take the p1ss as it costs me to stream to you please follow @allaboutthemuscle too, my right hand man | Joshua Armstrong