CARLOS THOMAS | ARM WORKOUT | ROAD TO NATIONALS

@CARLOS_THOMASJR_ 2.5 weeks out from Qualifier 6.5 weeks out from NPC Nationals 💥Coached by: @PTUOR 💥Training Program by: @KYLE_SMITH_FIT16 💥Gym: @TRAININGCENTERGYM ARM WORKOUT: 1️⃣Tricep Rope Extension - 3x15-20 (last set soon as you fail - drop weight hit many as you can - heavy enough you can’t get more than 10, 3sec eccentric hard squeeze on the ext) Rest 60-70sec between sets. 2️⃣Tricep 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. 3️⃣Tricep dip machine - 1x10-12 - 2nd 10-12 drop weight and repeat. - 3rd set same as 2nd set. Rest 60-75sec between sets (3sec eccentric 1sec hard squeeze on contraction each rep on all sets). 4️⃣Preacher curl machine - 2x12-15 (last set single drop for no more then 10 reps) Rest 60-70sec between sets.