Arm Biceps-Triceps

Exercise 1

Close Grip Z-Bar Curl

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

30 Rest

Exercise 2

Barbell Curl

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

30 Rest

Exercise 3

Prone Incline Barbell Curl

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

30 Rest

Exercise 4

Concentration Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

30 Rest

Exercise 5

Hammer Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

30 Rest

Exercise 6

Rope Pushdown

Equipment: Cable, Full Gym

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4 Sets

12 Reps

30 Rest

Exercise 7

Push-down

Equipment: Cable, Full Gym

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4 Sets

12 Reps

30 Rest

Exercise 8

Reverse Grip Pushdown

Equipment: Cable, Full Gym

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4 Sets

12 Reps

30 Rest

Exercise 9

One-Arm Reverse Pushdown

Equipment: Cable, Full Gym

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4 Sets

12 Reps

30 Rest

Exercise 10

EZ Bar Lying Close Grip Triceps Extension Behind Head

Equipment: Barbell, Full Gym

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EZ Bar Lying Close Grip Triceps Extension Behind Head

4 Sets

12 Reps

30 Rest

Close Grip Z-Bar Curl

Barbell Curl

Prone Incline Barbell Curl

Concentration Curl

Hammer Curl

Rope Pushdown

Push-down

Reverse Grip Pushdown

One-Arm Reverse Pushdown

EZ Bar Lying Close Grip Triceps Extension Behind Head

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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