Week 2: Long, Outer Head Focus. Exercise 1. Close-Grip Barbell Biceps Curl. Exercise 2. Incline Cable Curl. Exercise 3. Seated Alternating Dumbbell Biceps Curl You'll need: Dumbbells, Bench How to. Exercise 4. Reverse Barbell Curl You'll need: Barbell.
Week 3 Arm Workouts. Close-Grip Bench Press (try to use the same weight for all sets.) Close-Grip Chin-Ups (with your body weight, stopping a rep before failure on each set.) Pin-Press (In the power rack: set up so you have about a 12â€ range of motion, use a close grip, and come to dead stop between reps.
Press it back up to the start. 2 Triceps dip. 3 Hammer-grip dumbbell bench press. 4 Dumbbell triceps extension. 5 Diamond press-up. 1 Pull-up. 2 Chin-up. 3 Barbell biceps curl. 4 Reverse-grip bent-over row.
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