Arms workout (nr1): 1 day/ week


If you’re looking to round out your arms, these best exercise to build bigger! Biceps and triceps . One time a week.

Warm up    5 min

1.Triceps pushdown cable    3*10

2.Overhead rope tricep      3*10

3.Kickback dumbbell          3*10

4.Machine triceps seated       3*10

5.Dips machine         3*10

6.Biceps cable standing  3*10

7.preacher machine    3*10

8.Curl hammar seated 3*10

9.Barbell standing     3*10

10.wrist barbell behind back  3*15

11.Wrist dumbbell   3*15

12.Hand Stretching     5 min


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