Arm Exercises Instructions: Complete each set with 30-45 seconds rest in between each set.
Cable French Press 4 x 10
Barbell Drag Curl 4 x 10
EZ Curl Bar Reverse Triceps Extension 4 x 12
Prone Incline Dumbbell Curl 4 x 12
Manual Triceps Extension 3 x 15
One Arm Dumbbell Hammer Curl 3 x 15 each side

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Intermediate Difficulty

Complete this workout with the two supersets, A and B.

Perform each exercise in a superset without breaking before moving to the next. Break for 2 minutes between supersets. Example: A1, A2, A1, A2, A1, A2, A1, A2, and then break for 2 minutes before beginning superset B.

A1: 90-90 Reverse Barbell Curl or Reverse Dumbbell Curl 8 x 5 (10 halves)
A2: Manual Tricep Extensions 8 x 5
B1: Standing Dumbbell Preacher Curl 4 x 12
B2: Incline Dumbbell Elbow Out Extensions 4 x 8

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