arms and forearms

Workout

Concentration Curl

Equipment: Dumbbells, Full Gym

Concentration Curl

4 (each side) Sets

12 Reps

45-60 Rest

Push-down

Equipment: Cable, Full Gym

Push-down

4 Sets

10 Reps

45-60 s Rest

Behind The Back Barbell Wrist Curl

Equipment: Barbell, Full Gym

Behind The Back Barbell Wrist Curl

4 Sets

12 Reps

45-60 s Rest

Dumbbell Scott Curl

Equipment: Dumbbells, Full Gym

Dumbbell Scott Curl

4 (each arm) Sets

10 Reps

30 s Rest

Dumbbell Reverse Curl

Equipment: Dumbbells, Full Gym

Dumbbell Reverse Curl

4 Sets

12 Reps

45-60 s Rest

Hammer Curl

Equipment: Dumbbells, Full Gym

Hammer Curl

4 Sets

10 Reps

45-60 s Rest

Barbell Curl

Equipment: Barbell, Full Gym

Barbell Curl

4 Sets

10 Reps

45-60 Rest

Lever Incline Hammer Chest Press

Equipment: Full Gym, Machine

Lever Incline Hammer Chest Press

4 Sets

10 Reps

45-60 s Rest

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