589K views · 18K reactions | Arms DaySave & smash this size building/drop set bicep & tricep workout! 1) EZ Bar Curls - 3 x 10-12 (Every Set, Drop Set) 2) DB Skull Crushers - 3 x 10-12 (Every Set, Drop Set) 3) DB Hammer Curls - 3 x 10-12 4) Overhead Extensions - 3 x 10-12 5) Machine Preacher Curls - 3 x 12-15 6) Tricep Bench Dips - 3 x AMRAP (90sec Rest Between Sets & 2min Between Exercises, DON’T BE A B*TCH) #biceps #triceps #workout | Ross Dickerson | Facebook

2.6K views · 17 reactions | BICEPS and SHOULDERS  THE WORKOUT (Clockwise from Top Left) 1️⃣ Alternating Arnold press x 20 2️⃣ Hammer curl to bent arm lateral raise x 10 3️⃣ Alternating hammer curl to OH press x 20 4️⃣ Biceps curl to external rotation x 10  3-4 sets .... Cre: @sandysklarxfit #biceps #bicepsworkout #shoulders #fitnessmotivation #optimumnutrition | Gym Goals | Facebook