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Workout 1 Standing Biceps Cable Curl

1 3 sets, 15 reps
Close-Grip Barbell Bench Press
3 sets, 4-6 reps

7
Palms-Down Wrist Curl Over A
2 Bench
Cable Rope Overhead Triceps 5 sets, 25 reps
Extension
2 sets, 8-12 reps

3 Workout 2
Triceps Pushdown 1
2 sets, 15 reps Bench Dips
3 sets, 6-8 reps

Barbell Curl
3 sets, 4-6 reps 2
Lying Triceps Press
2 sets, 8-12 reps

Dumbbell Alternate Bicep Curl


2 sets, 8-12 reps
3
Standing One-Arm Dumbbell
Triceps Extension
2 sets, 12 reps
Workout 3
Print
1
EZ-Bar Curl
3 sets, 6-8 reps
4
Alternate Incline Dumbbell Curl
3 sets, 6-8 reps

2
Cable Hammer Curls - Rope
Attachment
5 3 sets, 12 reps
Barbell Curls Lying Against An
Incline
2 sets, 8-12 reps

3
Concentration Curls
3 sets, 15 reps
6
Lying Cable Curl
3 sets, 15 reps

4
Dip Machine
3 sets, 6-8 reps
7
Cable Wrist Curl
5 sets, 50 reps

5
Decline Dumbbell Triceps
Extension
3 sets, 8-12 reps
Machine Preacher Curls
2 sets, 15 reps

6
Cable Incline Triceps Extension
3 sets, 15 reps
4
Decline EZ Bar Triceps Extension
3 sets, 6-8 reps

7
Palms-Up Barbell Wrist Curl Over A
Bench
5
5 sets, 25 reps
Low Cable Triceps Extension
3 sets, 8-12 reps

Workout 4
Print 6
1 Reverse Grip Triceps Pushdown
Close-Grip Barbell Bench Press 3 sets, 15 reps
3 sets, 6-8 reps

7
2 Plate Pinch
Cross Body Hammer Curl 5 sets, 50 reps
3 sets, 12 reps

3
Workout 5
Print
1
Barbell Curl
3 sets, 4-6 reps
6
Reverse Grip Triceps Pushdown
2 sets, 15-20 reps

2
Close-Grip Barbell Bench Press
3 sets, 4-6 reps
7
Seated Palm-Up Barbell Wrist Curl
2 sets, 50 reps

3
Incline Dumbbell Curl
2 sets, 8-12 reps
8
Seated Palms-Down Barbell Wrist
Curl
2 sets, 50 reps

4
Lying Triceps Press
2 sets, 8-12 reps

5
Machine Preacher Curls
2 sets, 15 reps