ARMS & FOREARMS SUPERSET workout💪

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[@navedali4774]

Exercise -Sets Video Timestamp
Rope tricep extension. - 3*20-12 1.29
Rope Hammer Curl - 3*20-12 2.09
Overhead Cable Extension - 4*20-12 5.02
Spider Curl - 4*12-10 5.46
Reverse Triceps Extension - 4*20-12 9.21
Seated Dumbel Curl - 4*12-10 10.16
Close Grip BenchPress - 4*12-10 13.00
Preacher Curl - 4*12-10 13.34
Reverse Standing Curl - 4*12-10 15.25
Standing wrist curl - 4*12-10 15.40
bench wrist curl - 4*12-10 17.46

[@syednaumanali240]

Han kjjik

[@hanspbucher2067]

Good workout

[@ninjaboyne]

Thank you !!

[@pinkyshah8571]

It's not curl it's cool

[@primusro]

Impressive set of exercises and great form. Most fitness influencers do crap exercises with bad form just to move a lot of weight around. Good for you Sergi!

[@carpediem7332]

*Sergi It is excellent and motivating to see you doing exercises with brief explanations. Thanks!* 💪🏆👍

[@brandontaylor7741]

This is probably the best and most informative workout video I have found on UA-cam out of the thousands I have watched. Great job sir, thanks for your guidance. God bless!

[@thelasttitan7196]

You're an inspiration to the body building industry love❤to the beginners and the big dogs out there
Let's keep pumping 💪⚔⛓🛡

[@jameshigginbothamiii8703]

I love "Superset" workouts. I usually pair a "push / pull" superset workout: Chest / Back, Biceps / Triceps, Legs / Shoulders. I throw in Abs a few times per week along with cardio 5 days per week.

[@tmquangvn]

I really love your superset rountine. Thank you so much🍻

[@rohitkashyap1186]

Love from👑 INDIA 👑🇮🇳🇮🇳🇮🇳

[@Al-oh9yr]

Where is that?

[@niranjanraj5227]

Hi bro from Kerala

[@rohitkashyap1186]

@@Al-oh9yr Asian countries (india)

[@Al-oh9yr]

@@rohitkashyap1186where in Asia?

[@kdbisht3197]

@@Al-oh9yr behind your house

[@surjakantachongtham54]

Feeling motivated Sergi ❤️👍

[@FirstLast-cy8og]

bro everything you said sticks in my soul

[@vejellamurali]

I’m watching this Video for the first time and I really like it.. Thank you Sergi 🙏 I’m gonna try this today….

[@johnjperricone7856]

Sergi! I did this workout today. Wow. What a burn! What a total overload on my arms. Loved it. You rock, brother!

[@hidayatalfarsi7471]

Thank you so much for theose great workouts💪🏻💪🏻

[@elmerbadua6940]

Thank you so much for theose great workout💪❤i love this workout💪

[@kushalbansal1888]

Love from INDIA🇮🇳

[@antoniopareja4070]

Grande Sergi, eres la motivación de muchos, sigue así y gracias por traer estos videos, saludos desde Málaga

[@diegopereiramunoz2727]

hey viejo sabes los nombres de las musicas de fondo

[@antoniopareja4070]

Pon en UA-cam ratched ballpoint y es esa, saludos

[@blasguerra6488]

It was an amazing workout thank you for sharing with us my friend definitely I will practicing during the week .

[@mauriciovaladez8104]

You are one of my favorite bodybuilders thank you for encouraging me and others to workout each day .

[@kuensanglama4408]

Bro it's very satisfying, really really good.

[@MedSaiid]

gracias Sergi, eres el mejor

[@user-zs5yh4wk7x]

I've been waiting a long time of your work-out video

[@Trader_dictator]

u are the best sergi👍

[@sanjaybhattacharya5171]

With love from India! 🇮🇳
Really great tips for the fans...

[@mahabubzaman754]

really it's awesome . i tried lots of item before, but it's make me happy . ❤️❤️

[@cristoferpumachoque9524]

This is a nice routine master. Greetings from Perú 🔥👏🏻💪🏻💪🏻👑

[@mybigfitgreekalexk6192]

Let’s go Sergi 💪🏽

[@bidushsarker3162]

- [ ] Rope tri extension + rope hammer curl(3x) (15-20)
- [ ] Overhead cb/dm ext + spider curl (4x) (10-12)
- [ ] Reverse single hand cb ext (4x)(20-12) + seated db curl (4x)(12-10)
- [ ] Clolse grip bench press + preacher crul (4x)(12-10)
Forearms
- [ ] Reverse bb curl + wrist curl (4x) (12-10)

[@neerajrajpoot3340]

Amazing workout I will add this in my workout plan

[@VishalSingh-kv2bk]

Awesome... Thanks for sharing your knowledge...

[@QuantumNoir]

Siempre con lo mejor!

[@fitnessdevotion6849]

Love from my heart sergi❤

[@johnybrown5676]

My Master Sergi.....every workout🏋🚴💪 i'm following ur workout routine.....

[@victorquintanamartin6324]

Sergi eres un fenómeno!! Se vé que no has perdido la nobleza.Eso te hace mucho más grande que tú fisionomía.👍

[@armando_k3775]

💪💪

[@vandam6346]

Esteroides

[@lavoz1754]

Creo que a perdido el español

[@pradeebanr6073]

Thank you for your biceps and triceps workout teaching sir

[@ultimatewarrior659]

No problem, I'm glad you enjoyed it 🍆

[@ironaddict247]

That arm workout was 🔥🔥💪💪

[@AnoopKumar-bc3xb]

Excellent work out sir

[@abbasforamerica7508]

SERGI IS ONE OF MY FAVORITE BODYBUILDER IN MENS PHYSIC ! IT'S FUNNY THAT 90% IN THIS VIDEO USE FOR ARMS , BEST! THX SERGI!

[@Shreadington]

Great workout! I like arm blaster plate hammer curls too. Super setting arms is the best way to train arms for me.

[@SerafinGrivel]

the way you say curl is so satisfying

[@eugeniodelangel8303]

Eres constante sergio!!!!

[@ELFAMOSOIRVING]

Thank you for the routine , regards since México.Be careful with your health and superpowers.

[@mohammadshayan1749]

Awesome bro ,respect and love from Pakistan

[@ronnygomez42]

Buenas rutinas las boy hacér, así desde ahora mi rutina de brazos.. gracias 👍

[@aliusman-rg2gv]

u r my inspiration

[@themain9573]

What an routine
I will give it a shot ✌️

[@ansarifitness9713]

You are just amazing Sergi sir ji..❤️😎❤️

[@shaukeenteja7555]

Really appreciable dear....
Huge respect and love from India

[@dinafawzy1311]

Love you from Egypt ♥️

[@ridhampatel8088]

They way he says "curl" is awesome man

[@DJvish01]

Love and support to my Idol " Sergi Constance " from INDIA 🇮🇳❤

[@pamefitness92]

Thank you bro inspire me😍🔥💪

[@satinasher6478]

Very well explained . Great workout. Love from India

[@tevo123]

Saludos desde Brasil 🇧🇷💪

[@sonyrani5630]

I amfollowing your workout.... Its great keep go brother.... ❤

[@robingill2801]

very nice sergi bro 💪💪💪💪💪

[@mangalgurung5438]

So good work out

[@kartiks181]

FANTASTIC ♥️

[@pedrogutierrez7927]

Gracias por enseñarnos nuevos ejercicios.
Exitos desde España. 🙂

[@juank4439]

Great workout thanks

[@vikaschauhan3933]

My favorite body builder sergi 💪💪🤟
Love from India 🇮🇳🇮🇳

[@c.w.goodman2976]

This is my first time watching your videos. I really like your routine and will try it on my next arms day.

[@solomoneluvu9807]

Thank you for sharing your great experience , beautiful arms and body bro...thank you..👍👍

[@chamakonavanava5586]

Eso es todo camarada Sergio,con todo al ejercicio.saludos desde Acapulco Guerrero México 🇲🇽

[@LuisMedina-kq2jo]

Puro poderío Acapulqueño apoyando igual 🔱

[@ArafatAhmed-ml6jk]

Sskpkz

[@badaouimohamed162]

Gracias Sergio un abraso desde Tanger

[@shreyasspoojary3793]

Love you sirgi💕💕

[@bilalzahid7122]

Love you sir ❤ Big fan from Pakistan🇵🇰

[@mdsumonprince661]

Its really good workout... Love from Bangladesh

[@vanicajrworkout9678]

I have to try that workout today.

[@animals44485]

Awesome workout bro super sat

[@subhamuchiha9966]

perfect hero.

[@saidlatrach9589]

From Morocco Thanks for traning

[@mangalgurung5438]

So good work out sir

[@sunandabyedajee6874]

Good motivation sergi u r the best😘😘

[@AkashSharma-qp4pj]

Thank you so much sir... For your workout video

[@johnyjoseph5]

Love u bro 💗

[@eliasmiranda5637]

Awesome workout You created for tri and bi's
Gracias amigo.

[@arkdude8484]

awesome video!!!

[@Cvum]

Good video keep making videos like this

[@kingoffitness2566]

Big Fan From India Sir.....Great Exercise

[@premlakra7015]

Great workout and technic and tips sargi sir

[@birendarsingh3331]

Fantastic sir

[@hetalpanchal9307]

Excellent workout

[@zubedakhatoon802]

Love you sir .. you are my ideal in bodybuilding sport...

[@vin-fittube6329]

Information was too good sir❤️

[@sarathgamini1605]

Master serge good luck I will follow your workout

[@jatinbhatt4332]

Great Video Champ....thanks for sharing

[@pierretran75]

Always an almost athlete Sergi !!!

[@eiberdias4542]

Con pocas palabras, es usted un idolo a seguir y un verdadero guerrero muchas bendiciones 💪💪💪💪

[@romandudi9703]

My inspire and my idol....... Sergi constance 💪💪💪

[@rynfitnessofficial6979]

Plz bro🙏

[@devidfarah5253]

thank you sir ❤

[@alessandrogerondo547]

Very good, thanks

[@erickdavid1262]

Very good💪🏻!

[@djraymond1979]

Gracias amigo sergi

[@thilinagunarathna6100]

Thanks bro

[@jieanakoury6669]

Sergi you are wonderful I love you from Syria And your training is great. You are Hercules this time I love you very much

[@toitenhuan5646]

Your bodybuilding is great, useful exercises, thank you

[@itsvj96]

Love from india ur my motivation❤️ , my dream is one day i am doing exercise with you sir💯✨

[@yolo7889]

No doubt why he is the Legend.

[@JeffreyDaniels-ig5jl]

Thank You so much your tutorial helps alot

[@pramodmanoharpatil3855]

Very useful and illustrative
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