# @thetrainingmanual on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/B-zcqW9nELn
- **Gondola URL:** https://gondola.cc/posts/76909841-thetrainingmanual-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/3cd6de47d7.jpg
- **Posted:** 2020-04-10T14:34:24.000+00:00
- **Account Owner:** Peter O Reilly (@NBALive_TV) — https://gondola.cc/NBALive_TV

## Caption

Arm Day by jfuhrfitness 💪💪
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Follow TheTrainingManual for daily fitness tips and home work outs!!🏡📚
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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 💪

TRICEPS 🔥

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 🔥

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)

Muacle diagram design credit: skiman.factual.fitness
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TAG-SAVE-SHARE thank you all for the support
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#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:** 5,157
- **Shares:** 0
- **Comments:** 16

## 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

yogafit, idoportalmethod, yogi, progressiveoverload, idoportal, tricepsworkout, yogaformen, irishfitfam, armgains, hypertrophy, physio, iifym, personaltrainer, mobility, flexibility, mobilitywod, bigbiceps, myodetox, bodybuilding, deadlift, squat, yoga, compoundexercises, weekendyoga, fitness, workout, physicaltherapy, legday, bigarms

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