Great arm workout today with my friend from Zurich🇨🇭 manuelguyer 💪🏽 ⠀ Try my tricep & bicep workout! 🔥 ⠀ Tricep : 1️⃣ V-Bar Triceps Pushdown 4 sets - 10-12 reps 2️⃣ Overhead Cable Tricep Extensions 3 sets - 10-12 reps 3️⃣ One Arm Rope Tricep Extension 3 sets - 10-12 reps (each side) 4️⃣ Reverse grip push-down 3 sets - 10-12 reps ⠀ Bicep : 1️⃣ Dumbbell Prone Incline Curl 3 sets - 10-12 reps 2️⃣ Seated Dumbbell Biceps Curl 3 sets - 10-12 reps 3️⃣ 21s Bicep Curl 3 sets - 21 reps (7 low, 7 high, 7 full) 4️⃣ Barbell reverse curl 3 sets - 10-12 reps ⠀ musclemania #musclemania #bodybuilding #workout #tricep #bicep