#mralpha Instagram Photos & Videos

mralpha - 1699 posts

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  • the_alpha.24 - Mr Alpha @the_alpha.24 1 month ago
  • Arms day workout, follow it, finish it and let me know how you like it.💪💪 #mralpha  Warm up- light weight with good muscle contraction 
200 reps of cable rope  tricep
100 reps of dumbbell curls  Workout- Supersets 
Bench press narrow grip for triceps follow by seated biceps curl machine:

Supersets
1-95lbs X 30 reps/ 45lbs X 30 curls
2-135lbs X20 reps/ 70lbs X 25 
3-185lbs X15 reps/ 95lbs X 15 
Drop set supersets  triceps + biceps
4-225 lbs X10reps  185 lbs X15  135 lbs X 20 
Biceps-
5- 95 lbs X10 reps  70 lbs X15  45 lbs X20 
6-Standing tricep pull down with partner. 10 sets of 10 reps back to back, your partner crosses the weight. 
7- standing straight bar for curls 50 lbs. start with 10 reps you and partner all the way down to 2 than when you get to 1 do 20 reps n done with arm day. Arms day workout, follow it, finish it and let me know how you like it.💪💪 #mralpha Warm up- light weight with good muscle contraction 200 reps of cable rope tricep 100 reps of dumbbell curls Workout- Supersets Bench press narrow grip for triceps follow by seated biceps curl machine: Supersets 1-95lbs X 30 reps/ 45lbs X 30 curls 2-135lbs X20 reps/ 70lbs X 25 3-185lbs X15 reps/ 95lbs X 15 Drop set supersets triceps + biceps 4-225 lbs X10reps 185 lbs X15 135 lbs X 20 Biceps- 5- 95 lbs X10 reps 70 lbs X15 45 lbs X20 6-Standing tricep pull down with partner. 10 sets of 10 reps back to back, your partner crosses the weight. 7- standing straight bar for curls 50 lbs. start with 10 reps you and partner all the way down to 2 than when you get to 1 do 20 reps n done with arm day.
  • Arms day workout, follow it, finish it and let me know how you like it.💪💪 #mralpha Warm up- light weight with good muscle contraction 200 reps of cable rope tricep 100 reps of dumbbell curls Workout- Supersets Bench press narrow grip for triceps follow by seated biceps curl machine: Supersets 1-95lbs X 30 reps/ 45lbs X 30 curls 2-135lbs X20 reps/ 70lbs X 25 3-185lbs X15 reps/ 95lbs X 15 Drop set supersets triceps + biceps 4-225 lbs X10reps 185 lbs X15 135 lbs X 20 Biceps- 5- 95 lbs X10 reps 70 lbs X15 45 lbs X20 6-Standing tricep pull down with partner. 10 sets of 10 reps back to back, your partner crosses the weight. 7- standing straight bar for curls 50 lbs. start with 10 reps you and partner all the way down to 2 than when you get to 1 do 20 reps n done with arm day.
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