Arms And Forearm Workout

Exercise 1

Close Grip Bench Press

Equipment: Barbell, Bench, Full Gym

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4 Sets

10, 10, 10, 10 Reps

45-60" Rest

Exercise 2

Push-down

Equipment: Cable, Full Gym

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4 Sets

10, 10, 10, 10 Reps

45-60" Rest

Exercise 3

Cable Tricep Kickback

Equipment: Cable, Full Gym

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4 Sets

12, 12, 12, 12 Reps

45-60" Rest

Exercise 4

EZ Bar Preacher Curl

Equipment: Barbell, Full Gym

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4 Sets

8, 8, 10, 10 Reps

45-60" Rest

Exercise 5

Barbell Curl

Equipment: Barbell, Full Gym

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4 Sets

10, 10, 10, 10 Reps

45-60" Rest

Exercise 6

Hammer Curl

Equipment: Dumbbells, Full Gym

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4 Sets

10-10-10-10 Reps

45-60" Rest

Exercise 7

Concentration Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12, 12, 12, 12 Reps

45-60" Rest

Exercise 8

Behind The Back Barbell Wrist Curl

Equipment: Barbell, Full Gym

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4 Sets

12, 12, 12, 12 Reps

45-60" Rest

Exercise 9

Dumbbell Reverse Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12, 12, 12, 12 Reps

45-60" Rest

Close Grip Bench Press

Push-down

Cable Tricep Kickback

EZ Bar Preacher Curl

Barbell Curl

Hammer Curl

Concentration Curl

Behind The Back Barbell Wrist Curl

Dumbbell Reverse Curl

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