04/27/2024
Forgot about this page 🤦🏽♂️😂 For anyone who follows or wants to join Sloth’s Gym 😬😎today is international arm day and we like to be efficient here at Sloth’s Gym so it’s super set extravaganza! 😂💪🏽💪🏽💪🏽
Superset 1
3 sets of 10-12 reps
EZ bar curls followed immediately w/no rest by (all supersets are no rest between opposing muscle group)
EZ bar skull crushers
rest 60-90 seconds and repeat (for all sets)
Superset 2
3 sets of 10-12 reps
Rope cable curls
Straight bar cable tricep extensions
Superset 3
3 sets of 10-12 reps
Overhead unilateral cable curls
Crossbody unilateral cable tricep extensions
Superset 4
3 sets of 8-10 reps per arm(these are rough)
Static dumbbell hammer curls
Standing overhead dumbbell extensions-either alternating or one heavy dumbbell with both hands whichever is more comfortable for you
Arm Finisher
Crossbody hammer curls AMRAP(as many reps as possible) focus on squeeze at the “top” of every movement, go slow and controlled, and you could even drop set these for an even crazier burn
Bench supported dumbbell tricep kick backs AMRAP- go light and focus extra hard on form and contraction
HAPPY LIFTING!!!
*I’m posting “instructional videos” in Sloth’s Gym’s story. If any of these hurt in any way, check online for better instructions from real experts, Dr Jim Stoppani is awesome and joint friendly, or just don’t do them. Not every exercise is for everyone and that’s why there’s so many variations of them. Just don’t skip them for fear of looking silly. Just don’t follow me for diet 😂 we just can’t say no to pizza over here
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