Arm Day

Exercise 1

Barbell Reverse Curl

Equipment: Barbell, Full Gym

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3 Sets

8-12 Reps

1 min Rest

Exercise 2

Dumbbell Seated Neutral Wrist Curl

Equipment: Dumbbells, Full Gym

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3 Sets

8-12 Reps

1 min Rest

Exercise 3

Dumbbell Wrist Curl

Equipment: Dumbbells, Full Gym

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3 Sets

8-12 Reps

1 min Rest

Exercise 4

Barbell Reverse Wrist Curl

Equipment: Barbell, Full Gym

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Exercise 5

Wrist Circles Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 6

Waiter Curl

Equipment: Dumbbells, Full Gym

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Exercise 7

Concentration Curl

Equipment: Dumbbells, Full Gym

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Exercise 8

EZ Bar Preacher Curl

Equipment: Barbell, Full Gym

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Exercise 9

Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 10

Z-Bar Curl

Equipment: Barbell, Full Gym

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Exercise 11

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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Exercise 12

Triceps Dips

Equipment: Full Gym, Machine, NO EQUIPMENT

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Exercise 13

Chair Dips

Equipment: Full Gym, NO EQUIPMENT

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Exercise 14

Seated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Exercise 15

Dumbbell Skull Crusher

Equipment: Dumbbells, Full Gym

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Exercise 16

Reverse Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 17

Decline Close-Grip Bench To Skull Crusher

Equipment: Barbell, Full Gym

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Decline Close-Grip Bench To Skull Crusher

Exercise 18

Asisted Triceps Dips

Equipment: Full Gym, Machine

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Barbell Reverse Curl

Dumbbell Seated Neutral Wrist Curl

Dumbbell Wrist Curl

Barbell Reverse Wrist Curl

Wrist Circles Stretch

Waiter Curl

Concentration Curl

EZ Bar Preacher Curl

Hammer Curl

Z-Bar Curl

Dumbbell Kickback

Triceps Dips

Chair Dips

Seated Dumbbell Triceps Extension

Dumbbell Skull Crusher

Reverse Push-up

Decline Close-Grip Bench To Skull Crusher

Asisted Triceps Dips

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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