# @nicolasiong on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/Bu1iWgVgjjO
- **Gondola URL:** https://gondola.cc/posts/18977083-nicolasiong-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/thumbnails/b4c1ae7b1e.jpg
- **Posted:** 2019-03-10T17:40:18.000+00:00
- **Account Owner:** Nicolas Iong Lee (@nicolasiong) — https://gondola.cc/nicolasiong

## Caption

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

## Stats

- **Views:** 0
- **Likes:** 12,376
- **Shares:** 0
- **Comments:** 120

## Tags

bicep, musclemania, tricep, workout, bodybuilding

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