Workout Routine

Free

Deadpool arms

by koi1008

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Biceps and triceps

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Triset Calentamiento

Thread the needle

Set
Time
Rest time
1
20 sec
30 sec
2
20 sec
30 sec

Thread the needle

2×20 s

Arms bars

Set
Time
Rest time
1
20 sec
30 sec

Arms bars

1×20 s

Cats and dogs

Set
Reps
Rest time
1
10
30 sec

Cats and dogs

1×10

Triset calentamiento

Thread the needle

Set
Time
Rest time
1
30 sec
30 sec

Thread the needle

1×30 s

Arms bars

Set
Time
Rest time
1
30 sec
30 sec

Arms bars

1×30 s

Cats and dogs

Set
Reps
Rest time
1
10
30 sec

Cats and dogs

1×10

Triset calentamiento

Thread the needle

Set
Time
Rest time
1
30 sec
30 sec

Thread the needle

1×30 s

Arms bars

Set
Time
Rest time
1
30 sec
30 sec

Arms bars

1×30 s

Cats and dogs

Set
Reps
Rest time
1
10
30 sec

Cats and dogs

1×10

Superset 1

Close grip barbell curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec

Close grip barbell curl

1×8

Lying dumbbell tricep extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec

Lying dumbbell tricep extension

1×8

Superset 1

Close grip barbell curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec

Close grip barbell curl

1×8

Lying dumbbell tricep extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec

Lying dumbbell tricep extension

1×8

Superset1

Close grip barbell curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec

Close grip barbell curl

1×8

Lying dumbbell tricep extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec

Lying dumbbell tricep extension

1×8

Supersets 1

Close grip barbell curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec

Close grip barbell curl

1×8

Lying dumbbell tricep extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec

Lying dumbbell tricep extension

1×8

Superset 2

zottmann curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec

zottmann curl

1×10

Single arm overhead cable extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec

Single arm overhead cable extension

1×10

Superset 2

zottmann curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec

zottmann curl

1×10

Single arm overhead cable extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec

Single arm overhead cable extension

1×10

Superset 2

zottmann curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec

zottmann curl

1×10

Single arm overhead cable extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec

Single arm overhead cable extension

1×10

Superset 2

zottmann curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec

zottmann curl

1×10

Single arm overhead cable extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec

Single arm overhead cable extension

1×10

Superset 3

Single arm cable curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
0 sec

Single arm cable curl

1×12

Reverse grip push down

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec

Reverse grip push down

1×12

Superset 3

Single arm cable curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
0 sec

Single arm cable curl

1×12

Reverse grip push down

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec

Reverse grip push down

1×12

Superset 3

Single arm cable curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
0 sec

Single arm cable curl

1×12

Reverse grip push down

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec

Reverse grip push down

1×12

Superset 3

Single arm cable curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
0 sec

Single arm cable curl

1×12

Reverse grip push down

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec

Reverse grip push down

1×12