Arms+core

Exercise 1

Seated Zottman Curl

Equipment: Dumbbells, Full Gym

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Exercise 2

EZ Bar Preacher Curl

Equipment: Barbell, Full Gym

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3 Sets

12 Reps

45sec Rest

Exercise 3

Cable Reverse Grip EZ-bar Biceps Curl

Equipment: Cable, Full Gym

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3 Sets

12 Reps

sec Rest

Exercise 4

Barbell Reverse Wrist Curl Over a Bench

Equipment: Barbell, Full Gym

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2 Sets

12 Reps

45sec Rest

Exercise 5

One Arm Triceps Pushdown

Equipment: Cable, Full Gym

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4 Sets

12 Reps

sec Rest

Exercise 6

One Arm Lying Triceps Extension

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

45sec Rest

Exercise 7

Standing Cable Crunch

Equipment: Cable, Full Gym

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3 Sets

12 Reps

45sec Rest

Exercise 8

Seated Bench Leg Pull-in

Equipment: Bench, Full Gym, NO EQUIPMENT

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3 Sets

12 Reps

45sec Rest

Exercise 9

Lever Triceps Dip

Equipment: Full Gym, Machine

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2 Sets

12 Reps

45sec Rest

Seated Zottman Curl

EZ Bar Preacher Curl

Cable Reverse Grip EZ-bar Biceps Curl

Barbell Reverse Wrist Curl Over a Bench

One Arm Triceps Pushdown

One Arm Lying Triceps Extension

Standing Cable Crunch

Seated Bench Leg Pull-in

Lever Triceps Dip

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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