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

30 Days Gym BodyBuilding Program / Workout Plan

Wrist Curl

Equipment: Barbell, Dumbbells, Full Gym

3 Sets

10, 10, 10 Reps

30" Rest

Z-Bar Curl

Equipment: Barbell, Full Gym

4 Sets

12, 10, 8, 6, 12 Reps

45" Rest

Dumbbell Preacher Curl

Equipment: Dumbbells, Full Gym

Dumbbell Preacher Curl

4 Sets

12, 10, 8, 6,12 Reps

45" Rest

Concentration Curl

Equipment: Dumbbells, Full Gym

Concentration Curl

4 Sets

10, 10, 10, 10 Reps

45" Rest

Push-down

Equipment: Cable, Full Gym, Machine

3 Sets

12, 10, 8, 6, 12 Reps

45" Rest

Barbell Reverse Curl

Equipment: Barbell, Full Gym

Barbell Reverse Curl

4 Sets

10, 10, 10, 10 Reps

45" Rest

One Arm Reverse Push-down

Equipment: Cable, Full Gym

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