This the part II of last Saturday post, So, we have decided to reduce the number of arm workouts to two programs in order not to get you confused, also we have used the help of one of our favorite website in bodybuilding which is bodybuilding.com to show you how exactly each of the below workouts is done correctly by video.

Sample Workout 1:

  • Close-Grip Bench Press: 3 sets of 4-6 reps: Video!
  • Cable Rope Overhead Triceps Extension: 2 sets of 8-12 reps: Video!
  • Triceps Pushdowns: 2 sets of 15 reps: Video!
  • Barbell Curl: 3 sets of 4-6 reps: Video!
  • Alternating Dumbbell Curls: 2 sets of 8-12 reps: Video!
  • Straight Bar Cable Curls: 3 sets of 15 reps: Video!

Sample Workout 2:

 

  • Bench Dips: 3 sets of 6-8 reps: Video!
  • Skullcrushers: 2 sets of 8-12 reps: Video!
  • One Arm Triceps Extension: 2 sets of 12 reps: Video!
  • Incline Dumbbell Curls: 3 sets of 6-8 reps: Video!
  • Barbell Curl Lying Against An Incline: 2 sets of 8-12 reps: Video!
  • Lying Cable Curl: 3 sets of 15 reps: Video!
  • Cable Wrist Curl: 5 sets of 50 reps: Video!

Please try one of these 2 workouts or both if you want (not in the same day ofcourse!) and see what is more convienet for you and let us know what do you think!

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