Ljuba Arms Workout plan

Workout

Seated Zottman Curl

Equipment: Dumbbells, Full Gym

Seated Zottman Curl

3 Sets

12 Reps

Waiter Curl

Equipment: Dumbbells, Full Gym

Waiter Curl

5 Sets

8-12 Reps

Dumbbell Preacher Curl

Equipment: Dumbbells, Full Gym

Dumbbell Preacher Curl

5 Sets

8-12 Reps

each side Rest

Cable Rope Hammer Curl

Equipment: Cable, Full Gym

Cable Rope Hammer Curl

3 Sets

12 Reps

Cable Curl

Equipment: Cable, Full Gym

Cable Curl

3 Sets

12 Reps

Push-down

Equipment: Cable, Full Gym

Push-down

5 Sets

12 Reps

Reverse Grip Pushdown

Equipment: Cable, Full Gym

Reverse Grip Pushdown

5 Sets

8-12 Reps

Rope Pushdown

Equipment: Cable, Full Gym

Rope Pushdown

5 Sets

8-12 Reps

One Arm Triceps Pushdown

Equipment: Cable, Full Gym

One Arm Triceps Pushdown

3 Sets

12 Reps

each side Rest

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