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이 페이지는 Youtop이 운영하는 독립 디렉터리 페이지입니다. Jeff Nippard 또는 YouTube가 운영, 후원, 보증하지 않습니다. 수정 제안하기. 이 크리에이터 본인이신가요? 페이지 소유 신청
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이 페이지는 Youtop이 운영하는 독립 디렉터리 페이지입니다. Jeff Nippard 또는 YouTube가 운영, 후원, 보증하지 않습니다. 수정 제안하기. 이 크리에이터 본인이신가요? 페이지 소유 신청
Jeff Nippard · 2025년 12월 11일 게시
This arm workout only took me 45 minutes. Low-volume, high-intensity. Let’s go. First up: 2 sets of Bayesian curls. Keep your upper arm behind your body and think about stretching your biceps at the bottom of each rep. Squeeze hard at the top. Both sets to failure. Next: 2 sets of throat crushers. Some would call these JM presses, they’re basically in between a skull crusher and a close-grip bench press: bringing the weight down to your neck. Lower the weight under control and be careful. Then: 1 hard set of preacher curls to failure. All your focus should be on your biceps, I stay in the bottom ⅔ of the range of motion on these. For shoulders, all I did was 2 sets of machine lateral raises. Think about sweeping the weight out rather than shrugging it up. Both sets to failure. Next: 2 sets of cable kickbacks. Brace with your non-working hand and focus on squeezing your triceps at full extension. Both sets to failure. Then: 1 set of inverse Zottman curls to failure. These are really fun and challenging if you haven’t tried them before! Curl up with a hammer curl grip, rotate your palms up at the top, and control the eccentric on the way down. To finish: 2 sets of wrist curls and 2 sets of wrist extensions! Get the full Min-Max routine on jeffnippard.com!
