@christiandcastano: 🔥 ARM FARM 🔥 To build truly thick, dense arms, you have to hit the triceps and biceps from multiple angles with continuous resistance. We are running through 4 massive supersets—moving straight from a heavy tricep extension right into a strict bicep isolation to maximize the pump, blood flow, and total time under tension. 😤 Save this arm gauntlet for your next upper body day. Let’s get to work! 🚀 SUPERSET 1 💥 Underhand Tricep Extension (3-4 x 10-12): Take an underhand grip on a straight bar and press the weight straight down to strictly isolate the medial and lateral heads of the triceps. 🦍 Forearm Curls (3-4 x 12-15): underhand grip the straight bar and curl the weight up to torch the brachialis and build thick, vascular forearms. SUPERSET 2 🚀 Overhead Rope Extension (3-4 x 10-12): Lean back against the incline bench and drive the rope overhead to deeply stretch and overload the long head of the triceps. 🕷️ Rope Spider Curls (3-4 x 10-12): Lean face-first into the incline bench to completely kill momentum and curl the rope high for a massive peak contraction in the biceps. SUPERSET 3 💀 Skullcrushers (3-4 x 10-12): Lie flat on the bench and lower the cable bar to your forehead, extending strictly from the elbows to build raw tricep thickness. 🦅 Incline Curls (3-4 x 10-12): Lie back on the incline bench, letting your arms hang behind your torso to completely stretch the biceps before curling up for strict isolation. SUPERSET 4 ⚔️ Single Arm Kickbacks (3-4 x 12-15/arm): Hinge forward and lock your elbow at your side, kicking the cable back to carve out the tricep horseshoe with constant tension. 💪 Single Arm Preacher Curls (3-4 x 10-12/arm): Lock your arm over the back of the incline bench and curl the cable strictly to isolate the bicep peak and eliminate any lower body swing.

ChristianCastano

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Tuesday 21 July 2026 16:16:26 GMT