STEFF NOBLE FIGURE PRO - 3 WORKOUTS FOR KILLER BAD ASS ARMS BECAUSE LIFE IS TOO SHORT TO HAVE SMALL ARMS! Want to know how I went from <---this to this ---> Well I asked you and you guys asked for it! Thanks for sending me your email on IG! My one aim is to build bodies BIG and more importantly your confidence! There isn’t enough positivity in the fitness industry & as a coach I take a really dominant approach to building male and female strength inside as well as out! You are the lucky few who reached out and get to connect up in my inner PRO PREP circle - As a thank you here are 3 of my fave ARMS workout and a discount for coaching here… CLICK HERE & FILL IN MY FORM IF YOU ARE KEEN FOR MORE INFO ABOUT COACHING & A SPECIAL DISCOUNT SO LET’S GET TO IT! I am letting you in on a bit of my coaching! This is an intense arm-focused program designed to shock your body and add size and definition to your triceps, biceps, and forearms. If you want to not only lift, but let the world know it, this is for you! I have trained like a beast for years now and I want nothing more than to work with like minded people who want to see SERIOUS changes! Arms and Nothing but Arms BEGINNER FRIENDLY - WORKOUT 1 - 20 / 30 MINS Use this workout following training a larger muscle group, like deadlifts and back training, or squats and chest. Rest for 60 seconds between sets. Barbell Curl 4 sets, 12, 10, 8, 8 reps Two-Arm Dumbbell Preacher Curl 4 sets, 12, 10, 8, 8 reps Lying Triceps Press 4 sets, 15, 12, 10, 6 reps Standing Dumbbell Triceps Extension Cable or dumbbell 4 sets, 12, 10, 8, 8 reps Tricep Dumbbell Kickback Dumbbell or cable 4 sets, 12, 12, 10, 10 reps (per arm) CLICK HERE & FILL IN MY FORM IF YOU ARE KEEN FOR MORE INFO ABOUT COACHING & A SPECIAL DISCOUNT SUPER QUICK ARMS- THE PUMP IS REAL! Keep this workout fast-paced! Rest only between each triset or superset for 60 seconds. 1 Triset Lying Triceps Press Using EZ-Bar 4 sets, 15, 10, 8, 8 reps Cable Rope Overhead Triceps Extension 4 sets, 12, 12, 10, 10 reps Barbell Curl 4 sets, 8-10 reps (each with a rest-pause, then 4-5 extra reps at the end) 2 Triset Preacher Curl 4 sets, 12, 10, 8, 6 reps Cross Body Hammer Curl Alternating 4 sets, 10 reps Triceps Pushdown 4 sets, 15, 12, 12, 10 reps (each with a rest-pause, then continue to failure) 3 Superset Standing Biceps Cable Curl 4 sets, 12, 12, 10, 10 reps Tricep Dumbbell Kickback 4 sets, 12, 12, 10, 10 reps CLICK HERE & FILL IN MY FORM IF YOU ARE KEEN FOR MORE INFO ABOUT COACHING & A SPECIAL DISCOUNT FOR THE ADVANCED LIFTER ! This one is all about volume! Because of the continual repetition of either the curling movement or extension movement, this workout is for lifters with at least a few years of experience in the gym (the intensity of this comes with the risk of repetitive strain injuries for those new to lifting). Circuit 1 Repeat this circuit 4 times with no rest in between. Rest 1 min. before the next circuit. Incline Dumbbell Curl 4 sets, 15, 12, 10, 8 reps Drag Curl - Perform with EZ-Bar 4 sets, 15, 12, 10, 8 reps Hammer Curls - Perform seated 4 sets, 10, 10, 8, 8 reps One Arm Dumbbell Preacher Curl 4 sets, 10, 8, 6, 6 reps Circuit 2 Repeat this circuit 4 times with no rest in between. Rest 1 min. before the next circuit. Standing Overhead Barbell Triceps Extension - Perform with EZ-Bar 4 sets, 15, 12, 10, 10 reps Lying Triceps Press -Perform with EZ-Bar 4 sets, 15, 12, 10, 10 reps Dips - Triceps Version 4 sets, 12 reps Tricep Dumbbell Kickback 4 sets, 12 reps Superset Repeat this superset 3 times with no rest in between. Barbell Curl 21’S Perform 7 reps at the bottom half of the movement, 7 reps at the top half of the movement, and 7 reps through the full range of motion. Keep constant resistance throughout. 3 sets, 21 reps Triceps Pushdown 21’S Perform 7 reps at the bottom half of the movement, 7 reps at the top half of the movement, and 7 reps through the full range of motion. Keep constant resistance throughout. 3 sets, 21 reps ONLINE COACHING - BUILDING MUSCLE! OFF SEASON OR COMPETITION PREP I am offering 5 people 10% off my online coaching for the month of July onwards. If you are serious about beginning your journey to getting your goals, want a coach that knows how to train females, understands nutrition alongside a STRONG training program, will give you a complete hormone profile understanding and help you optimise health alongside your training + is PASSIONATE about holding you accountable, building your confidence & will get you 100% goals. YOU KNOW WHAT TO DO -----> CLICK HERE FOR MORE INFO AND FORM ON OUR WEBSITE PRO PREP COACHING www.proprepcoaching.com CLICK HERE & FILL IN MY FORM IF YOU ARE KEEN FOR MORE INFO ABOUT COACHING & A SPECIAL DISCOUNT!