Con’s ARM SHREDDER Bicep Tricep Shoulder NOT FOR WIMPS Workout<br /><br />Our FREE WEBSITE http://www.Coniki.TV<br />TWITTER http://twitter.com/#!/conikitv<br />FACEBOOK http://www.facebook.com/conikitv<br />Get YOUR Gymboss Interval Timer HERE http://interneka.com/affiliate/AIDLink.php?BID=11452&AID=42224<br />Get YOUR Ultimate Sandbag HERE http://www.mcssl.com/app/?af=1408801<br /><br />These weights are based on a body weight of 75kg, therefore if you weigh 100kg then adjust total weight up by 33%,<br />if body weight is 50kg then adjust total weight down by 33%<br /><br />EXERCISE 1 Do one set of of Dumbbell Curls immediately followed by one set of Lying Dumbbell Tricep Extensions without rest then hit the highpoint with Hammer Curls & Seated Overhead Dumbbell Tricep Extensions.<br /><br />Dumbbell Curls Lying Dumbbell Tricep Extensions<br /><br />10 reps 20lb 15lb<br />8 reps 30lb 25lb<br />6 reps 40lb 30lb<br />12 reps 20lb 20lb<br /><br />EXERCISE 1 HIGH POINT <br /><br />Hammer Curls Seated Overhead Dumbbell Tricep Extensions<br /><br />20 reps 20lb 15lb<br /><br />EXERCISE 2 As a DROP SET, Do one set of of Seated Dumbbell Twisting Military Press change weights then move onto next set until finsihed then hit the highpoint with Knuckle Up Side Lateral Raise.<br /><br /> Seated Dumbbell Twisting Military Press <br /><br /> 6 reps 45lb <br /> 8 reps 35lb <br /> 10 reps 25lb <br /> 12 reps 15lb <br /><br />EXERCISE 2 HIGH POINT <br /><br /> Knuckle Up Side Lateral Raise<br /><br /> 20 reps 15lb<br /><br />Totally TRANSFORM at home with ConikiXXX - The Home Workout Phenomenon for FREEDistributed by OneLoad.com
