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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s