# @christianjdyer on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DK4gDykuVRb
- **Gondola URL:** https://gondola.cc/posts/31533990-christianjdyer-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/3d4be477d7.jpg
- **Posted:** 2025-06-14T13:26:31.000+00:00
- **Account Owner:** 𝗖𝗵𝗿𝗶𝘀𝘁𝗶𝗮𝗻 𝗗𝘆𝗲𝗿 (@christianjdyer) — https://gondola.cc/christianjdyer

## Caption

Blow up your arms with this workout: 

1A Incline Seated DB Curls 4x12-15
1B DB Skull Crushers 4x12-15

2A Standing Cable Curls (2 cables with handles) 3x15 
2B Overhead Tricep Extensions 3x15-20

3A DB 21s X 3 
3B Rope Extensions 3xFailure 

Focus: 
Lighten the weight and control each movement 
Full extension + lengthening 
Time under tension is the goal so slow down the movements 
If you got a few more reps in the tank, go for them. 

#fitness #gymmotivation #fit #armsworkout #arms #armsday #biceps #triceps #bicepsworkout #tricepworkout

## Stats

- **Views:** 0
- **Likes:** 38
- **Shares:** 0
- **Comments:** 1

## Tags

armsworkout, armsday, tricepworkout, triceps, biceps, bicepsworkout, gymmotivation, fit, arms, fitness

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