Monday (Arms)

Exercise 1

Chin-Up

Equipment: Full Gym

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3 Sets

failure Reps

1 minute 30 seconds Rest

Exercise 2

One Arm Cable Curl

Equipment: Cable, Full Gym

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3 Sets

12 Reps

1 minute 30 seconds Rest

Exercise 3

One Arm Cable Curl

Equipment: Cable, Full Gym

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3 Sets

12 Reps

1 minute 30 seconds Rest

Exercise 4

Close Grip Barbell Curl

Equipment: Barbell, Full Gym

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Infinite Sets

10 Reps

none Rest

Exercise 5

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

1 minute 30 seconds Rest

Exercise 6

Hammer Curl

Equipment: Dumbbells, Full Gym

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3 Sets

10 Reps

1 minute Rest

Exercise 7

Push-down

Equipment: Cable, Full Gym

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3 Sets

12 Reps

1 minute Rest

Exercise 8

Cable Rope Overhead Triceps Extension

Equipment: Cable, Full Gym

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3 Sets

12 Reps

1 minute Rest

Exercise 9

Diamond Push-up

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

failure Reps

1 minute Rest

Exercise 10

Reverse Wrist Curl

Equipment: Barbell, Dumbbells, Full Gym

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3 Sets

12 Reps

1 minute Rest

Exercise 11

Barbell Reverse Wrist Curl Over a Bench

Equipment: Barbell, Full Gym

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3 Sets

12 Reps

1 minute Rest

Chin-Up

One Arm Cable Curl

One Arm Cable Curl

Close Grip Barbell Curl

Dumbbell Curl

Hammer Curl

Push-down

Cable Rope Overhead Triceps Extension

Diamond Push-up

Reverse Wrist Curl

Barbell Reverse Wrist Curl Over a Bench

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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