Arms - TUES » Workout Routine Created By Derek Merrifield

Exercise 1

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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3 Sets

25 Reps

30 sec Rest

Exercise 2

Concentration Curl

Equipment: Dumbbells, Full Gym

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3 Sets

25 Reps

30 sec Rest

Exercise 3

Zottman Curl

Equipment: Dumbbells, Full Gym

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3 Sets

25 Reps

30 sec Rest

Exercise 4

Dumbbell High Curl

Equipment: Dumbbells, Full Gym

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3 Sets

25 Reps

30 Rest

Exercise 5

Body Ups

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

10 Reps

45 Rest

Exercise 6

Bent Over Kickback

Equipment: Dumbbells, Full Gym

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3 Sets

25 Reps

30 Rest

Exercise 7

Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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3 Sets

25 Reps

30 Rest

Exercise 8

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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3 Sets

25 Reps

30 Rest

Exercise 9

Dumbbell 4 Way Lateral Raise

Equipment: Dumbbells, Full Gym

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3 Sets

25 Reps

30 Rest

Exercise 10

Two Arm Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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3 Sets

25 Reps

30 Rest

Exercise 11

Dumbbell Raise

Equipment: Dumbbells, Full Gym

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3 Sets

25 Reps

30 Rest

Arms – TUES

Dumbbell Curl

Concentration Curl

Zottman Curl

Dumbbell High Curl

Body Ups

Bent Over Kickback

Dumbbell Triceps Extension

Dumbbell Shoulder Press

Dumbbell 4 Way Lateral Raise

Two Arm Dumbbell Front Raise

Dumbbell Raise

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