biceps, triceps and forearm day

Workout

Seated Zottman Curl

Equipment: Dumbbells, Full Gym

Seated Zottman Curl

3 Sets

15 Reps

3 Rest

Waiter Curl

Equipment: Dumbbells, Full Gym

Waiter Curl

3 Sets

15 Reps

5 Rest

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

Dumbbell Kickback

3 Sets

10 Reps

3 Rest

One Arm Lying Triceps Extension

Equipment: Dumbbells, Full Gym

One Arm Lying Triceps Extension

3 Sets

10 Reps

5 Rest

Dumbbell Seated Neutral Wrist Curl

Equipment: Dumbbells, Full Gym

Dumbbell Seated Neutral Wrist Curl

3 Sets

10 Reps

5 Rest

Dumbbell Wrist Curl

Equipment: Dumbbells, Full Gym

Dumbbell Wrist Curl

3 Sets

15 Reps

3 Rest

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