This is a high volume bicep and tricep workout that should only be performed once per week. It allows you to work your arms without moving from station to station. Try to perform as many reps as possible per set. When you can perform the target rep goal for all sets of a given exercise, increase the resistance.
Perform all tricep exercises first before moving on to the bicep exercises. This workout excludes warmup sets. Do not perform these exercises to failure. Stop each set when you believe you might not be able to complete each rep.
|Cable Only Arm Workout|
|Lying Cable Tricep Extension||3||8|
|Seated Low Pulley Overhead Tricep Extension||3||10|
|Two Arm Cable Tricep Kickback||3||10|
|Reverse Grip Cable Tricep Extension||3||12|
|One Arm Cable Preacher Curl||3||10|
|Standing High Pulley Cable Curl||3||10|
|Rope Hammer Cable Curl||3||12|