Tay Trước

Exercise 1

Concentration Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

Exercise 2

Hammer Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

Exercise 3

One Arm Cable Curl

Equipment: Cable, Full Gym

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4 Sets

12 Reps

Exercise 4

Biceps Leg Concentration Curl

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

12 Reps

Exercise 5

Reverse Grip EZ-Bar Curl

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

Exercise 6

Cable Rope Hammer Curl

Equipment: Cable, Full Gym

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4 Sets

12 Reps

Exercise 7

Close Grip Z-Bar Curl

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

Exercise 8

Single Dumbbell Spider Hammer Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

Exercise 9

Barbell Reverse Wrist Curl Over a Bench

Equipment: Barbell, Full Gym

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Exercise 10

One Arm Triceps Pushdown

Equipment: Cable, Full Gym

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4 Sets

12 Reps

Exercise 11

Push-down

Equipment: Cable, Full Gym

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4 Sets

12 Reps

Exercise 12

Cable Rear Drive

Equipment: Cable, Full Gym

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4 Sets

12 Reps

Exercise 13

Seated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

Exercise 14

Banded Overhead Triceps Extension

Equipment: Full Gym, Gymstick, Resistance Band

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Concentration Curl

Hammer Curl

One Arm Cable Curl

Biceps Leg Concentration Curl

Reverse Grip EZ-Bar Curl

Cable Rope Hammer Curl

Close Grip Z-Bar Curl

Single Dumbbell Spider Hammer Curl

Barbell Reverse Wrist Curl Over a Bench

One Arm Triceps Pushdown

Push-down

Cable Rear Drive

Seated Dumbbell Triceps Extension

Banded Overhead Triceps Extension

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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