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Description

Good workout for building muscle on your arms.


Exercises

Set 1: 5 rounds
Standing Barbell Curls
10 seconds
Rest
15 seconds

Set 2: 1 round
Rest
1 min 45 secs

Set 3: 5 rounds
Standing Dumbell Curls
10 seconds
Rest
15 seconds

Set 4: 1 round
Rest
1 min 45 secs

Set 5: 5 rounds
Barbell Preacher Curls
10 seconds
Rest
15 seconds

Set 6: 1 round
Rest
1 min 45 secs

Set 7: 5 rounds
Dumbbell Preacher Curls
10 seconds
Rest
15 seconds

Set 8: 1 round
Rest
1 min 45 secs

Set 9: 3 rounds
Standing Barbell 21's
30 seconds
Rest
15 seconds

Set 10: 1 round
Rest
1 min 45 secs

Set 11: 3 rounds
Seated Dumbbell 21's
35 seconds
Rest
15 seconds

Set 12: 1 round
Rest
1 min 45 secs

Set 13: 5 rounds
Reverse Dumbell Curls
10 seconds
Rest
15 seconds

Set 14: 1 round
Rest
1 min 45 secs

Set 15: 5 rounds
Close Grip Press
10 seconds
Rest
15 seconds

Set 16: 1 round
Rest
1 min 45 secs

Set 17: 5 rounds
Lying Triceps Extensions
10 seconds
Rest
15 seconds

Set 18: 1 round
Rest
1 min 45 secs

Set 19: 5 rounds
Dumbbell Kickbacks
10 seconds
Rest
15 seconds

Set 20: 1 round
Rest
1 min 45 secs

Set 21: 5 rounds
Skullcrushers
10 seconds
Rest
15 seconds

Set 22: 1 round
Rest
1 min 45 secs

Set 23: 5 rounds
Behind The Back Dips
10 seconds
Rest
15 seconds

Set 24: 3 rounds
Military Push Ups
10 seconds
Rest
10 seconds

Set 25: 1 round
Diamond Push Ups
30 seconds


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