Biceps, Triceps And Forearms Workout Day

Exercise 1

Treadmill

Equipment: Full Gym, Machine

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1 Sets

1 Reps

Exercise 2

Lever Triceps Dip

Equipment: Full Gym, Machine

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1 Sets

12,12,12,12 Reps

35' Rest

Exercise 3

Hammer Curl

Equipment: Dumbbells, Full Gym

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1 Sets

12,12,12,12 Reps

35' Rest

Exercise 4

Weighted Neutral Wrist Curl

Equipment: Dumbbells, Full Gym

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1 Sets

20,20,20,20 Reps

35' Rest

Exercise 5

Reverse Wrist Curl

Equipment: Barbell, Dumbbells, Full Gym

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4 Sets

12 Reps

1 Rest

Exercise 6

Barbell Curl

Equipment: Barbell, Full Gym

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1 Sets

12,12,12,12 Reps

45' Rest

Exercise 7

Behind The Back Barbell Wrist Curl

Equipment: Barbell, Full Gym

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1 Sets

15,15,15,15 Reps

45' Rest

Exercise 8

Lever Seated Calf Raise

Equipment: Full Gym, Machine

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1 Sets

12,12,12,12 Reps

35' Rest

Exercise 9

Push-down

Equipment: Cable, Full Gym

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1 Sets

12,12,12,12 Reps

35' Rest

Exercise 10

Lever Triceps Dip

Equipment: Full Gym, Machine

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1 Sets

12,12,12,12 Reps

35' Rest

Exercise 11

Lever Preacher Curl

Equipment: Full Gym, Machine

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1 Sets

12,12,12,12 Reps

35' Rest

Exercise 12

Stair Climber Machine

Equipment: Full Gym, Machine

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1 Sets

1 Reps

Treadmill

Lever Triceps Dip

Hammer Curl

Weighted Neutral Wrist Curl

Reverse Wrist Curl

Barbell Curl

Behind The Back Barbell Wrist Curl

Lever Seated Calf Raise

Push-down

Lever Triceps Dip

Lever Preacher Curl

Stair Climber Machine

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