# @nicolasiong on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/Bnq9GJ8HWWl
- **Gondola URL:** https://gondola.cc/posts/18977237-nicolasiong-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/thumbnails/eace5ea9b1.jpg
- **Posted:** 2018-09-13T15:22:35.000+00:00
- **Account Owner:** Nicolas Iong Lee (@nicolasiong) — https://gondola.cc/nicolasiong

## Caption

What’s your favorite day? 💪🏽
-
My favorite day is ARM DAY and shoulders! 💥
-
Try my intensive arm workout 🙌🏽
-
1️⃣ V-Bar Triceps Pushdown
4 sets - 10-12 reps
2️⃣ Rope Triceps Pushdown
3 sets - 10-12 reps
3️⃣ Overhead Cable Tricep Extensions
3 sets - 10-12 reps
4️⃣ One Arm Rope Tricep Extension
2 sets - 10-12 reps (each side)
5️⃣ One Arm Reverse Pushdowns
3 sets - 10-12 reps (each side)
6️⃣ Seated Dumbbell Biceps Curl
3 sets - 10-12 reps
7️⃣ EZ-Bar Curl
3 sets - 10-12 reps
8️⃣ Bicep Curl Machine
3 sets - 10-12 reps 
9️⃣ Cable Lying Close Grip Biceps Curl
2 sets - 10-12 reps (each side)
🔟 Overhead Cable Curl
3 sets - 10-12 reps
-
#everydayisarmday

## Stats

- **Views:** 0
- **Likes:** 11,391
- **Shares:** 0
- **Comments:** 129

## Tags

everydayisarmday

---
Copyright (c) Gondola