CARLOS THOMAS, ARM WORKOUT, ROAD TO NATIONALS

CARLOSTHOMASJR 2. 5 weeks out from Qualifier 6. 5 weeks out from NPC Nationals Coached by: PTUOR Training Program by: KYLESMITHFIT16 Gym: TRAININGCENTERGYM ARM WORKOUT: 1Tricep Rope Extension 3x1520 (last set soon as you fail drop weight hit many as you can heavy enough you cant get more than 10, 3sec eccentric hard squeeze on the ext) Rest 6070sec between sets. 2Tricep single arm kick backs 2x12 reps (soon as you are done the 2nd arm rest) 30sec and go back to first arm 75sec rest before going into your 2nd set. 3Tricep dip machine 1x1012 2nd 1012 drop weight and repeat. 3rd set same as 2nd set. Rest 6075sec between sets (3sec eccentric 1sec hard squeeze on contraction each rep on all sets). 4Preacher curl machine 2x1215 (last set single drop for no more then 10 reps) Rest 6070sec between sets.