Maximal Strength Training Arms

Exercise 1

Barbell Military Press (Overhead press)

Equipment: Barbell, Full Gym

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5 sets Sets

5 reps Reps

3 min Rest

Exercise 2

One Arm Landmine Row

Equipment: Barbell, Full Gym, Landmine

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5 sets Sets

5 reps Reps

3 min Rest

Exercise 3

Barbell Upright Row

Equipment: Barbell, Full Gym

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5 sets Sets

5 reps Reps

3 min Rest

Exercise 4

Barbell Front Raise

Equipment: Barbell, Full Gym

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5 sets Sets

5 reps Reps

3 min Rest

Exercise 5

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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5 sets Sets

5 reps Reps

3 min Rest

Exercise 6

Bent Over Lateral Raise

Equipment: Dumbbells, Full Gym

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5 sets Sets

5 reps Reps

3 min Rest

Exercise 7

Bent Arm Lateral Raise

Equipment: Dumbbells, Full Gym

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5 sets Sets

5 reps Reps

3 min Rest

Exercise 8

Dumbbell Scaption

Equipment: Dumbbells, Full Gym

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5 sets Sets

5 reps Reps

3 min Rest

Exercise 9

Dumbbell Rear Delt Row

Equipment: Dumbbells, Full Gym

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5 sets Sets

5 reps Reps

3 min Rest

Exercise 10

Dumbbell Iron Cross

Equipment: Dumbbells, Full Gym

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5 sets Sets

5 reps Reps

3 min Rest

Exercise 11

Dumbbell Iron Cross

Equipment: Dumbbells, Full Gym

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5 sets Sets

5 reps Reps

3 min Rest

Exercise 12

Barbell Curl

Equipment: Barbell, Full Gym

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5 sets Sets

5 reps Reps

3 min Rest

Exercise 13

Barbell Curl

Equipment: Barbell, Full Gym

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5 sets Sets

5 reps Reps

3 min Rest

Exercise 14

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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5 sets Sets

5 reps Reps

3 min Rest

Exercise 15

Hammer Curl

Equipment: Dumbbells, Full Gym

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5 sets Sets

5 reps Reps

3 min Rest

Exercise 16

Barbell JM Press

Equipment: Barbell, Full Gym

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5 sets Sets

5 reps Reps

3 min Rest

Exercise 17

Lying Barbell Triceps Extension

Equipment: Barbell, Bench, Full Gym

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5 sets Sets

5 reps Reps

3 sets Rest

Exercise 18

Standing Barbell Triceps Extension

Equipment: Barbell, Full Gym

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5 sets Sets

5 reps Reps

3 min Rest

Exercise 19

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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5 sets Sets

5 reps Reps

3 min Rest

Exercise 20

One-Arm Lying Triceps Extension

Equipment: Dumbbells, Full Gym

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5 sets Sets

5 reps Reps

3 min Rest

Exercise 21

Push-down

Equipment: Cable, Full Gym

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5 sets Sets

5 reps Reps

3 min Rest

Exercise 22

Cable Rear Drive

Equipment: Cable, Full Gym

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5 sets Sets

5 reps Reps

3 min Rest

Barbell Military Press (Overhead press)

One Arm Landmine Row

Barbell Upright Row

Barbell Front Raise

Dumbbell Lateral Raise

Bent Over Lateral Raise

Bent Arm Lateral Raise

Dumbbell Scaption

Dumbbell Rear Delt Row

Dumbbell Iron Cross

Dumbbell Iron Cross

Barbell Curl

Barbell Curl

Dumbbell Curl

Hammer Curl

Barbell JM Press

Lying Barbell Triceps Extension

Standing Barbell Triceps Extension

Dumbbell Kickback

One-Arm Lying Triceps Extension

Push-down

Cable Rear Drive

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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