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Workout with IFBB Pro Terrence Ruffin: ARM DAY ROPE HAMMER CURLS
ARM DAY
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1A. Preacher curls
1B. Tricep extensions
2A. DB curls
2B. Dips
(All exercise above done 1x5-8/ 1x8-12/ 1x12-15)
3A. Rope hammer curls 4x8-12
3B. Overhead triceps ext 4x8-12
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***if you’re having trouble growing your arms consider unilateral movements
***I also believe alternating between bicep and triceps can help as well by increasing the quality of your reps with each movement.
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