# Free Killer Arm Workout

> Over the next six weeks, I'll be posting a workout of the week targeting different body parts. This week, Biceps and Triceps. Want big arms? Check out the

Over the next six weeks, I'll be posting a workout of the week targeting different body parts. This week, Biceps and Triceps.

Want big arms? Check out the workout below...

- Make sure you warm up before you start this workout. Don't lift a weight that is too heavy, alternatively, don't lift a weight that is too light! As Goldilocks would say, lift a weight that is juuuuust right.
- Make sure you squeeze the muscle at the top of the movement.

1\\ Standing Dumbbell Bicep Curl - 4 Sets, 12, 12, 15, 15 Reps - 60 Second Rest

2\\ Barbell Bicep Curl - 4 Sets, 12, 12, 15, 15 Reps - 60 Second Rest

3\\ Incline Dumbbell Bicep Curl - 4 Sets, 12, 12, 15, 15 Reps - 60 Second Rest

4\\ Spider Curls - 4 Sets, 12, 12, 15, 15 Reps - 60 Second Rest

5\\ Tricep Rope Pushdown - 4 Sets, 15 Reps - 60 Second Rest

6\\ Dumbbell Skullcrusher - 4 Sets, 15 Reps - 60 Second Rest

7\\ Tricep Kickback - 4 Sets, 15 Reps - 60 Second Rest

8\\ Tricep Dip - 4 Sets, 15 Reps - 60 Second Rest

Stay tuned for next weeks workout of the week!

Much love,

JF