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 Workouts: The Top 10 Arm Moves. .. Hi there if you are looking for a good store of quality weight loss, beauty, sports nutrition and general health .
Hold a dumbbell in each hand with palms facing your sides and arms extended straight down. Keeping your upper arms against your sides, curl both weights at .