Arms workout (nr2): 1day/ Week

Arms Bodybuilding program:

If you’re looking for big and strong arms, these workouts can help you.

 One time a week.

Click on each exercise to see pictures

Klicka på varje övning för att se bilder

Triceps: 

1.Dips parallel   3*10

2.Triceps cable one arm reverse 3*10 

Figure Side Triceps (right/ left)   2*15 sec

3.Lying triceps barbell                3*10 

4.Push down reverse grip 3*10 

Figure                  2*15 sec F

Biceps:

 1.Seated dumbbell curl   3*10 

2.Barbell standing      3*10

Figure  2*15 sec 

3.Hammer curl cable  3*10

4.Preacher Barbell  3*10

Figure 2*15 

SSPJSSM journal of sport and medicine

sspjssm@swedishscinetificpublications.com

REFERENCES  

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