# @christianjdyer on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/Dd6cwMezH0g
- **Gondola URL:** https://gondola.cc/posts/71220429-christianjdyer-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/a64bfa0180.jpg
- **Posted:** 2026-09-30T13:32:50.000+00:00
- **Account Owner:** 𝗖𝗵𝗿𝗶𝘀𝘁𝗶𝗮𝗻 𝗗𝘆𝗲𝗿 (@christianjdyer) — https://gondola.cc/christianjdyer

## Caption

Arm Farm: 

10/10/10 each Arm 
10 bottom half 
10 top half 
10 full reps 

Opposite arm stays 90 degrees bent while other arm works 

Rest 2-3 Mins Repeat 2-3x 

This is the second session of the week. First session is more strength focus while this is volume based. 

#arms #biceps

## Stats

- **Views:** 1,886
- **Likes:** 14
- **Shares:** 0
- **Comments:** 0

## Tags

biceps, arms

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