Arms specility workout

Last 2 dropsets with same reps ( 10 )

Drop weights only twice in dropsets

Reverse pyramid ( increase weight in every working set )

Change positions of weights during dropsets tp increase intensity

Triceps

1. Tricep pushdown 5 × 10

2. Skull crusher 5 × 10

3. Close grip bench press on incline bench 3 x 10

4. Tricep bench dips 3 x 10

5. Single arm cable tricep press 3 x 10

6. Single arm Tricep kickback with wrist rotation 3 x 10

Biceps

1. Barbell curls 5 x 10

2. Preacher curl 5 x 10 ( low to high )

3. Seated db. Curl 5 x 10 ( 2 working 3 drop )

4. Seated hammer curls 3 x 10 ( use same weight )

5. Concentration curls ( focus on peak by adjusting shoulder position ) 3 x10

6. Reverse grip curls 3 x 10

Shoulders

1. Seated Barbell military press 5 x 10

2. Lateral raise 5 x 10
3. Seated db. Press ( single arm ) increase with together 3 x 10

4. Seated db. Front raise ( downward position ) + lateral + rear delt row 3 x 10

5. Cable shrugs 3 x 10

6. Rear delt fly 3 x 10

7. Db. Shrugs with head downward 3 x 10