The Ultimate Arm Workout Routine
Day 2 Exercise 4a
Sets: 3 Reps: 20
Loop an elastic band around a solid object close to the floor about three feet behind you. Take an end in each hand and allow the to pull your arms slightly behind your hips. Curl the band up both arms and hold the top position for a second. Go immediately to the overhead triceps extension after each set.
Day 2 Exercise 4b
Overhead Triceps Extension
Sets: 2 Reps: 20
Keep the same setup you had for the California curl but raise your elbows to your ears and point your palms to the ceiling. Extend your elbows and hold the position for a second. Rest 45 seconds after each set.