Arm Building Workout Programs. Close-Grip Barbell Bench Press. 3 sets, 4-6 reps. Cable Rope Overhead Triceps Extension. 2 sets, 8-12 reps. Triceps Pushdown. 2 sets, 15 reps. Barbell Curl. 3 sets, 4-6 reps. Dumbbell Alternate Bicep Curl. 2 sets, 8-12 reps. Standing Biceps Cable Curl. Palms-Down Wrist Curl Over A Bench.
Arm workout A will target both the biceps and triceps with 3 different exercises as follows: Rep Work – 3 sets x 10 reps using a potent arm builder. 2 minutes of rest between sets. Pump Sets – 4 sets x 8 reps. 30 seconds of rest between sets. Machine Drop Set – 3 sets x 10 reps. On the third set perform a drop set.
After the 7-day arms challenge, you can choose two workouts to do each week.. 3. Avoid junk food and fast food. 4. Eat more fresh fruits, veggies, nuts, and .
Workout Name : 3 Day Chest-Back/Arms/Shoulders/Legs Split. Shared By : alexander.smeshnoy. Information. Frequency : 3 days / week. Day Type : Numerical
Build muscle with this 2-day arm workout that will blast your biceps to new heights.. Arm Exercises. The Two-Day Biceps Blast Routine. Beat your. Exercise 3.