Arms Workouts

Workout 1:

Easy Bar Bicep Curl: Outer grip 8 reps, immediately followed by Inner Grip 8 reps. Repeat 3 times.

 

Demo (not me)



Cable Hammer Curl: 3 sets of 12--machine or dumbbells

 

Demo

Inner Bicep Curl (elbows at side, arms bent 90 degrees, hands rotated out to sides): 3 sets of 12

 

Demo

Workout 2:

Triceps Pushdown (split rope grip--cable): 3 sets of 12

 

Demo

Bench Dip: 3 sets of 10

*bend knees if straight leg is too difficult

 

Demo



Skull Crushers: 3 sets of 12

 

Demo