Alex Day 4 / Arms

Workout

Rope Pushdown

Equipment: Cable, Full Gym

Rope Pushdown

3 Sets

12-10-10 Reps

1min Rest

Triceps Dip Machine

Equipment: Full Gym, Machine

Triceps Dip Machine

4 Sets

10-10-10-10 Reps

1min Rest

Seated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

Seated Dumbbell Triceps Extension

3 Sets

10-10-10 Reps

1min Rest

Barbell Curl

Equipment: Barbell, Full Gym

Barbell Curl

3 Sets

12-12-12 Reps

1min Rest

Hammer Curl

Equipment: Dumbbells, Full Gym

Hammer Curl

3 Sets

12-12-12 Reps

1min Rest

Lever Preacher Curl

Equipment: Full Gym, Machine

Lever Preacher Curl

3 Sets

10-10-10 Reps

1min Rest

Running

Equipment: Full Gym, NO EQUIPMENT

Running

15min Reps

After each 5min of cardio 1min rest Rest

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