Arm Day
StrengthIntermediate
Dedicated arm workout with equal attention to biceps and triceps. Supersets keep the pump going and the workout time-efficient.
Equipment: dumbbells, cable machine, EZ bar
Exercises
- EZ Bar Curl4 sets × 10-12 repsRest: 30sSuperset with Skull Crusher
- Skull Crusher4 sets × 10-12 repsRest: 60sSuperset pair 1
- Hammer Curl3 sets × 12 repsRest: 30sSuperset with Tricep Pushdown
- Tricep Pushdown3 sets × 12 repsRest: 60sSuperset pair 2
- Concentration Curl3 sets × 10 each repsRest: 30sSuperset with Overhead Tricep Extension
- Overhead Tricep Extension3 sets × 12 repsRest: 60sSuperset pair 3
- Wrist Curl2 sets × 20 repsRest: 30sForearm finisher
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