WORKOUTS || EXCLUSIVE ARMS WORKOUT WITH NICK SPANGENBERG 03.16.2013

Nicky Spanks Biceps and Triceps Workout 

Biceps:
-Preacher Curls (EZ Bar)
4 sets, 8-12 reps then 1 drop set with negatives (lighter weight) 15 reps
-Incline Dumbbell Curls
4 sets, 8-12 reps
-21’s (EZ Bar)
21 reps total, 7 full, 7 low, 7 at top range

Triceps:
-Tricep Extensions (Single-Arm Dumbbell)
4 sets, 8-12 reps
-Incline Skull Crushers (EZ Bar)
4 sets, 8-12 reps
-Cable Rope Pushdowns
4 sets, 10-12 reps

Resistance bands:
Burn out with curls and pushdowns

Thanks for watching, stay tuned for our next episode with Nicky Spankz coming soon

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