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This is an advanced routine to help build and strengthen your arms through both isolation and compound exercises.
With this workout you will train your abs 3 days a week, with each day focusing on a full arm workout with either free weights, machines, or no weights at all.
This isn't a bulking routine; the main focus is building powerful and strong arms by targeting the little muscles and training through beneficial exercises.
Your focus is to be able to perform between 8 to 10 repetitions for each arm exercise (with up to 12 being performed for the bicep workouts) in the exercise day. This will help build the muscles and strengthen them.
On the "No Weights" exercise day, there is the use of Chin Ups and Pull Ups, both of which are great workouts used to build the upper body and strengthen the arm muscles.
*** Note :
You can add in some warm-up sets into each workout to loosen up your biceps, triceps and forearms.
Barbell Bench Press (Close Grip)
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3x10 reps |
rest: 60s
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Barbell Curl
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3x12 reps |
rest: 60s
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Barbell Tricep Extension
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3x10 reps |
rest: 60s
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Barbell Preacher Curl
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3x12 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x10 reps |
rest: 60s
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Dumbbell Incline Curl
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3x12 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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3x10 reps |
rest: 60s
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Barbell Preacher Curl (Overhand)
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3x10 reps |
rest: 60s
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Barbell Wrist Curl (Posterior)
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3x10 reps |
rest: 60s
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Cable Bicep Curl (Close Grip)
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3x10 reps |
rest: 60s
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Cable Shoulder Extension
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3x10 reps |
rest: 60s
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Cable Seated Bicep Curl
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3x10 reps |
rest: 60s
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Cable Lying Tricep Extension
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3x10 reps |
rest: 60s
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Cable Bicep Curl (Supine)
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3x10 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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3x10 reps |
rest: 60s
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Cable Reverse Curl
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3x10 reps |
rest: 60s
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Cable Tricep Kickback
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3x10 reps |
rest: 60s
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Cable Wrist Curl
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3x10 reps |
rest: 60s
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Cable Wrist Curl (Reverse Grip)
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3x10 reps |
rest: 60s
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Band Alternating Bicep Curl
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3x0 reps |
rest: 60s
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Band Reverse Fly
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3x10 reps |
rest: 60s
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Chin-Up
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3x10 reps |
rest: 60s
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Dip
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3x10 reps |
rest: 60s
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Pull-Up
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3x10 reps |
rest: 60s
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Bench Dip
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3x10 reps |
rest: 60s
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Tricep Push-Up
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3x10 reps |
rest: 60s
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