arm day

Workout

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Dumbbell Lateral Raise

4 Sets

12 Reps

30 sec Rest

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

Double Arm Dumbbell Curl

6 Sets

12 Reps

2 min Rest

Lever Preacher Curl

Equipment: Full Gym, Machine

Lever Preacher Curl

4 Sets

12 Reps

1 min Rest

Close Grip Z-Bar Curl

Equipment: Barbell, Full Gym

Close Grip Z-Bar Curl

4 Sets

10 Reps

30 sec Rest

One Arm Triceps Pushdown

Equipment: Cable, Full Gym

One Arm Triceps Pushdown

6 Sets

10 Reps

1 min Rest

Triceps Extension Machine

Equipment: Full Gym, Machine

Triceps Extension Machine

4 Sets

10 Reps

1 min Rest

Triceps Extension Machine

Equipment: Full Gym, Machine

Triceps Extension Machine

4 Sets

10 Reps

1 min Rest

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