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Con’s ARM SHREDDER Bicep Tricep Shoulder NOT FOR WIMPS WorkoutOur FREE WEBSITE http://www.Coniki.TVTWITTER http://twitter.com/#!/conikitvFACEBOOK http://www.facebook.com/conikitvGet YOUR Gymboss Interval Timer HERE http://interneka.com/affiliate/AIDLink.php?BID=11452&AID=42224Get YOUR Ultimate Sandbag HERE http://www.mcssl.com/app/?af=1408801These weights are based on a body weight of 75kg, therefore if you weigh 100kg then adjust total weight up by 33%,if body weight is 50kg then adjust total weight down by 33%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.Dumbbell Curls Lying Dumbbell Tricep Extensions10 reps 20lb 15lb8 reps 30lb 25lb6 reps 40lb 30lb12 reps 20lb 20lbEXERCISE 1 HIGH POINT Hammer Curls Seated Overhead Dumbbell Tricep Extensions20 reps 20lb 15lbEXERCISE 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. Seated Dumbbell Twisting Military Press 6 reps 45lb 8 reps 35lb 10 reps 25lb 12 reps 15lb EXERCISE 2 HIGH POINT Knuckle Up Side Lateral Raise 20 reps 15lbTotally TRANSFORM at home with ConikiXXX - The Home Workout Phenomenon for FREEDistributed by OneLoad.com