# @thetrainingmanual on Instagram - **Type:** Image - **Original URL:** https://www.instagram.com/p/CNQZdtMHRop - **Gondola URL:** https://gondola.cc/posts/76906110-thetrainingmanual-instagram - **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/9846b5eb98.jpg - **Posted:** 2021-04-04T19:43:57.000+00:00 - **Account Owner:** Peter O Reilly (@NBALive_TV) โ€” https://gondola.cc/NBALive_TV ## Caption ๐Ÿ’ชSwipe Left For Biceps๐Ÿ’ช Tag a friend that wants bigger arms๐Ÿ’ฏ - ๐Ÿšจ๐—ข๐˜‚๐—ฟ $๐Ÿฒ ๐—ฆ๐—ฝ๐—ฒ๐—ฐ๐—ถ๐—ฎ๐—น ๐—˜๐—ฎ๐˜€๐˜๐—ฒ๐—ฟ ๐—ฆ๐—ฎ๐—น๐—ฒ ๐—˜๐—ป๐—ฑ๐˜€ ๐—ง๐—ผ๐—ป๐—ถ๐—ด๐—ต๐˜ ๐Ÿšจ ๐—–๐—น๐—ถ๐—ฐ๐—ธ ๐—ง๐—ต๐—ฒ ๐—Ÿ๐—ถ๐—ป๐—ธ ๐—ถ๐—ป ๐—•๐—ถ๐—ผ๐Ÿ”— - ๐—จ๐˜€๐—ฒ ๐—–๐—ผ๐—ฑ๐—ฒ: "๐—˜๐—”๐—ฆ๐—ง๐—˜๐—ฅ๐Ÿด๐Ÿฌ" ๐˜๐—ผ ๐—ด๐—ฒ๐˜ ๐˜‚๐—ฝ ๐˜๐—ผ ๐Ÿด๐Ÿฌ% ๐—ผ๐—ณ๐—ณ ๐—ฎ๐—น๐—น ๐—ด๐˜‚๐—ถ๐—ฑ๐—ฒ๐˜€ ๐—ฎ๐—ฐ๐—ฟ๐—ผ๐˜€๐˜€ ๐—ผ๐˜‚๐—ฟ ๐˜€๐—ถ๐˜๐—ฒ! - ๐†๐ž๐ญ ๐ฒ๐จ๐ฎ๐ซ๐ฌ๐ž๐ฅ๐Ÿ ๐ซ๐ž๐š๐๐ฒ ๐Ÿ๐จ๐ซ ๐Ÿ๐ŸŽ๐Ÿ๐Ÿ ๐ฐ๐ข๐ญ๐ก ๐š ๐ฉ๐ซ๐จ๐ฏ๐ž๐ง, ๐ฌ๐œ๐ข๐ž๐ง๐œ๐ž ๐›๐š๐ฌ๐ž๐ ๐ฉ๐ซ๐จ๐ ๐ซ๐š๐ฆ ๐Ÿ๐ซ๐จ๐ฆ ๐จ๐ง๐ž ๐จ๐Ÿ ๐จ๐ฎ๐ซ ๐ž๐ฅ๐ข๐ญ๐ž ๐ญ๐ซ๐š๐ข๐ง๐ž๐ซ๐ฌ! - ๐–๐ž'๐ฏ๐ž ๐ ๐จ๐ญ ๐ญ๐ซ๐š๐ข๐ง๐ข๐ง๐  ๐ฉ๐ซ๐จ๐ ๐ซ๐š๐ฆ๐ฌ ๐จ๐ซ ๐ ๐ฎ๐ข๐๐ž๐ฌ ๐Ÿ๐จ๐ซ ๐š๐ฅ๐ฅ ๐ ๐จ๐š๐ฅ๐ฌ ๐š๐ง๐ ๐ž๐ฑ๐ฉ๐ž๐ซ๐ข๐ž๐ง๐œ๐ž ๐ฅ๐ž๐ฏ๐ž๐ฅ๐ฌ ๐š๐ฌ ๐ฐ๐ž๐ฅ๐ฅ ๐š๐ฌ ๐ ๐ฒ๐ฆ ๐š๐ง๐ ๐ก๐จ๐ฆ๐ž ๐ญ๐ซ๐š๐ข๐ง๐ข๐ง๐  ๐ฉ๐ซ๐จ๐ ๐ซ๐š๐ฆ๐ฌ! - ๐’๐จ ๐ฐ๐ก๐š๐ญ ๐š๐ซ๐ž ๐ฒ๐จ๐ฎ ๐ฐ๐š๐ข๐ญ๐ข๐ง๐  ๐Ÿ๐จ๐ซ? ๐๐จ๐ง'๐ญ ๐ฅ๐ž๐š๐ฏ๐ž ๐ข๐ญ ๐ญ๐จ๐จ ๐ฅ๐š๐ญ๐ž ๐ญ๐จ ๐ฉ๐ฅ๐š๐ง ๐š๐ก๐ž๐š๐ ๐ฌ๐จ ๐ฒ๐จ๐ฎ ๐œ๐š๐ง ๐ ๐ฎ๐š๐ซ๐š๐ง๐ญ๐ž๐ž ๐ฒ๐จ๐ฎ๐ซ ๐ฌ๐ฎ๐œ๐œ๐ž๐ฌ๐ฌ!! - ๐—ฆ๐—ฎ๐—น๐—ฒ ๐—˜๐—ป๐—ฑ๐˜€ ๐— ๐—ถ๐—ฑ๐—ป๐—ถ๐—ด๐—ต๐˜, ๐—ง๐—ผ๐—ป๐—ถ๐—ด๐—ต๐˜๐Ÿšจ . . Highly targeted arm workout here today designed to effectively target all heads of the triceps and biceps using mostly isolated cabls and dumbbell exercises . ARM DAY WORKOUT ๐Ÿ’ช TRICEPS ๐Ÿ”ฅ LONG HEAD Free Weight: Tricep kick backs (Sets: 3 Reps: 10-12 each arm) Machine: Overhead Tricep Cable Extension (Sets: 3 Reps: 10-12) MEDIAL HEAD Free Weight: Close Grip Bench Press (Sets: 3 Reps: 10) Machine: Bar Pushdowns (Sets: 2 Reps: 10-12 last set to failure) LATERAL HEAD Free Weight: Decline Skull Crushers (Sets: 3 Reps: 10) Machine: Dips (Sets: 3 Reps: 8-12) BICEPS ๐Ÿ”ฅ BRACHIALIS Free Weight: Alternating DB Hammer Curls (Sets: 3 Reps: 10-12) Machine: Rope Hammer Curl (Sets: 3 Reps: 10-12) LONG/SHORT HEAD Free Weight: Incline Curls (Sets: 3 Reps: 10-12) Machine: Curl Machine (Sets: 3 Reps: 10-12) Credit jfuhfitness . . TAG-SAVE-SHARE thank you all for the support . #bigbiceps #tricepsworkout #personaltrainer #armgains #bigarms #progressiveoverload #compoundexercises #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #idoportal #idoportalmethod #myodetox #mobility #yogafit #iifym ## Stats - **Views:** 0 - **Likes:** 2,764 - **Shares:** 0 - **Comments:** 4 ## Credits These are the roles credited on Gondola. Credits may be incomplete. A brand, account owner, or featured person is not necessarily the creator. | Name | Username | Profile | Role | | --- | --- | --- | --- | | Peter O Reilly | @NBALive_TV | https://gondola.cc/NBALive_TV | Photo Editor | ## Tags idoportalmethod, yogi, progressiveoverload, idoportal, tricepsworkout, yogaformen, irishfitfam, armgains, hypertrophy, physio, iifym, personaltrainer, mobility, yogafit, flexibility, mobilitywod, bigbiceps, myodetox, bodybuilding, deadlift, squat, yoga, compoundexercises, weekendyoga, fitness, workout, physicaltherapy, legday, bigarms --- Copyright (c) Gondola