Off- Season Training System
- Arms were trained 2x a Week
- 45 minutes Triceps
- 45 minutes Biceps
- 30 minutes Forearms
Bicep Exercises
- Cheating Barbell Curl
- Incline Dumbbell Curl
- One-arm concentration Curl
- Standing alternate dumbbell Curl
Tricep Exercises
- Triceps Pushdown
- Cable Rope Overhead Triceps extension
- Dumbbell One-Arm Triceps extension
- Bench Dips
Set's and rep's
- 4 Sets
- 10-12 repetitions
