Arm

4-Week Muscle Building Workout Plan / Workout Plan

Seated Incline Dumbbell Curl

Equipment: Dumbbells, Full Gym

Seated Incline Dumbbell Curl

4 Sets

10, 10, 10, 10 Reps

45-60" Rest

EZ Bar Preacher Curl

Equipment: Barbell, Full Gym

EZ Bar Preacher Curl

5 Sets

12, 10, 8, 6, 12 Reps

45-60" Rest

Concentration Curl

Equipment: Dumbbells, Full Gym

Concentration Curl

4 Sets

10, 10, 10, 10 Reps

45-60" Rest

Push-down

Equipment: Cable, Full Gym

5 Sets

12, 10, 8, 6, 12 Reps

45-60" Rest

One Arm Reverse Pushdown

Equipment: Cable, Full Gym

One Arm Reverse Pushdown

3 Sets

12, 12, 12 Reps

45-60" Rest

Triceps Dips

Equipment: Full Gym, Machine, NO EQUIPMENT

3 Sets

8-10 Reps

45-60" Rest

Barbell Reverse Curl

Equipment: Barbell, Full Gym

Barbell Reverse Curl

3 Sets

10, 10, 10 Reps

45-60" Rest

Wrist Curl

Equipment: Barbell, Dumbbells, Full Gym

3 Sets

10, 10, 10 Reps

45-60" Rest

Reverse Wrist Curl

Equipment: Barbell, Dumbbells, Full Gym

Reverse Wrist Curl

3 Sets

10 10, 110 Reps

45-60" Rest

Chest + AbsWorkout Plan RESTWorkout Plan