Arm Gainz

Warm Up 10-15 minutes

(ie. Run, Treadmill, Elliptical, Bike, Stair Stepper, Row, etc.)

BEGINNER

Diamond Pushups

 4 x 10

Standing Barbell Curl

 4 x 10

Cable Tricep Pushdown

 4 x 10

Alternate Hammer Curl

 4 x 10

Dumbbell Tricep Extension

 4 x 10

 

INTERMEDIATE/ADVANCED

Drag Curls

 4 x 12

Dumbbell Kickbacks

 4 x 12

SUPERSET

Crossbody Hammer Curls

Standing Cable Curls

 

 4 x 8-12

EZ Bar Skull Crushers

 x20, x15, x10, x8, x5

SUPERSET

Tricep Pushdowns

Weighted Dips

 

 4 x 8-12

Dumbbell Preacher Curls

 4 x 8-12

Spider Curls

 x20, x15, x10, x8, x5