Arms Workout

Thursday 24 OCTOBER

Warm Up
Pull Ups

Set 1 5 REPS Wide Grip
Set 2 5 REPS Close Grip
Set 3 5 REPS Wide Grip
Set 4 5 REPS Close Grip

Working Set 1
Barbell Spider Curls
Superset
Lying Dumbbell  Floor Tricep Extensions

Set 1
15 REPS
Superset
15 REPS

Set 2
12 REPS
Superset
12 REPS

Set 3
10 REPS
Superset
10 REPS

Working Set 2
Hammer Curls
Superset
Tricep Pushdown (Cable Machine/Rope)

Set 1
20 REPS Each Arm
Superset
20 REPS

Set 2
15 REPS Each Arm
Superset
15 REPS

Set 3
12 REPS Each Arm
Superset
12 REPS

Working Set 3
Close Grip EZ Bar Curls
Superset
Skull Crushers

Set 1
15 REPS
Superset
15 REPS

Set 2
12 REPS
Superset
12 REPS

Set 3
10 REPS
Superset
10 REPS

Working Set 4
Incline Dumbbell Curls
Superset
Close Hand Push Ups

Set 1
14 REPS Each Arm
Superset
20 REPS

Set 2
12 REPS Each Arm
Superset
20 REPS

Set 3
10 REPS Each Arm
Superset
20 REPS

Crunches

Set 1
30 Reps

Set 2
30 Reps

Set 3
30 Reps

Cool Down
15-20 Minute Walk 2.5-3.0 Pace Treadmill at a slight incline


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