30 Days Gym Body Building Program – Day 9 (Arm)

30 Days Gym BodyBuilding Program / Workout Plan

Wrist Curl

Equipment: Dumbbells

3 Sets

10, 10, 10 Reps

30" Rest

Z-Bar Curl

Equipment: Barbell

4 Sets

12, 10, 8, 6, 12 Reps

45" Rest

Dumbbell Preacher Curl

Equipment: Dumbbells

Dumbbell Preacher Curl

4 Sets

12, 10, 8, 6,12 Reps

45" Rest

Concentration Curl

Equipment: Dumbbells

Concentration Curl

4 Sets

10, 10, 10, 10 Reps

45" Rest

Push-Down

3 Sets

12, 10, 8, 6, 12 Reps

45" Rest

Barbell Reverse Curl

Equipment: Dumbbells

Barbell Reverse Curl

4 Sets

10, 10, 10, 10 Reps

45" Rest

One Arm Reverse Push-Down

One Arm Reverse Push-Down

3 Sets

12, 10, 18, 6, 12 Reps

45" Rest

Triceps Dips

Equipment: Full Gym, Machine

3 Sets

12, 12, 12 Reps

30" Rest

30 Days Gym Body Building Program - Day 8 (Chest + Abs)Workout Plan 30 Days Gym Body Building Program - Day 10 (REST)Workout Plan