Arms - Workout Routine
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The document outlines 5 workouts focusing on biceps and triceps exercises. Workout 1 includes standing biceps cable curls, close-grip bench presses, wrist curls, overhead triceps extensions, and bicep curls. Workout 2 includes triceps pushdowns, bench dips, bicep curls, and triceps presses. Workout 3 includes EZ bar curls, incline dumbbell curls, hammer curls, concentration curls, dips, and triceps extensions.
1 3 sets, 15 repsClose-Grip Barbell Bench Press3 sets, 4-6 reps
7 Palms-Down Wrist Curl Over A2 BenchCable Rope Overhead Triceps 5 sets, 25 repsExtension2 sets, 8-12 reps
3 Workout 2Triceps Pushdown 12 sets, 15 reps Bench Dips 3 sets, 6-8 reps
Barbell Curl3 sets, 4-6 reps 2 Lying Triceps Press 2 sets, 8-12 reps
2 Cable Hammer Curls - Rope Attachment5 3 sets, 12 repsBarbell Curls Lying Against AnIncline2 sets, 8-12 reps
3 Concentration Curls 3 sets, 15 reps6Lying Cable Curl3 sets, 15 reps
4 Dip Machine 3 sets, 6-8 reps7Cable Wrist Curl5 sets, 50 reps
5 Decline Dumbbell Triceps Extension 3 sets, 8-12 reps Machine Preacher Curls 2 sets, 15 reps
6Cable Incline Triceps Extension3 sets, 15 reps 4 Decline EZ Bar Triceps Extension 3 sets, 6-8 reps
7Palms-Up Barbell Wrist Curl Over ABench 55 sets, 25 reps Low Cable Triceps Extension 3 sets, 8-12 reps
Workout 4Print 61 Reverse Grip Triceps PushdownClose-Grip Barbell Bench Press 3 sets, 15 reps3 sets, 6-8 reps
72 Plate PinchCross Body Hammer Curl 5 sets, 50 reps3 sets, 12 reps
3 Workout 5Print1Barbell Curl3 sets, 4-6 reps 6 Reverse Grip Triceps Pushdown 2 sets, 15-20 reps
2Close-Grip Barbell Bench Press3 sets, 4-6 reps 7 Seated Palm-Up Barbell Wrist Curl 2 sets, 50 reps
3Incline Dumbbell Curl2 sets, 8-12 reps 8 Seated Palms-Down Barbell Wrist Curl 2 sets, 50 reps
4Lying Triceps Press2 sets, 8-12 reps
5Machine Preacher Curls2 sets, 15 reps
