One On One: Volume 1 #4 - Just Arms

This workout is Volume 1 #4 in the One On One Series. It works the biceps, forearms and triceps. There is no warm up, but stretches are done periodically throughout the workout and at the end.

Supination curls (8)

Forearm curls, underhand (15)

Lying tricep extension (12)

Supination curls (8)

Forearm curls, underhand (12)

Lying tricep extension (12)

Incline curls (8)

Reverse grip forearm curls (10)

Tricep kickbacks (9 per side)

Incline curls (8)

Reverse grip forearm curls (12)

Tricep kickbacks (9 per side)

21's

Combination platter: flick wrists, forearm curl, reverse grip curl, flick wrists (10-10-10-10)

Side tri rise (15 per side)

21's

Combination platter (10-10-10-10)

Side tri rise (15 per side)

Bonus round:

Crazy 8's, one arm at a time (hold one weight with elbow at 90 degrees while lifting the other weight in a curl. 32 total in sets of 8)

Off the butt forearm curl (put your arm behind your back with your hand resting on your butt and curl. 15 per side)

Hammer curl (23)

Throws (two arm overhead tricep extension, 12)

Crazy 8's (32)