Arms

* Be careful not to over-train if you are also doing chest or back workouts, because they also target arms. Focus on about 3 workouts and start off with light weights to do 8-12 reps for 3 sets. If you are concentrating on hitting your upper body, view the ‘Upper Body Week Plan’.

Biceps 

• Barbell/Ez bar curl

• Preacher curl with Ez bar

• Dumbbell preacher curl

• Incline dumbbell curl

• Reverse barbell preacher curl

• Concentration curls

Triceps

• Close grip barbell bench press

• Dips

• Cable rope over head triceps extension

• Tricep extension with dumbbell

Forearms 

• Barbell/dumbbell wrist curl