Arms Bodybuilding program (nr 4): 1 day/ Week.

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If you are looking to have big arms, these workouts can help you.

One time a week. Arm.

Click on each exercise to see pictures

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Biceps, Triceps,Forearms

Warm up 5 mins

  1. Standing barbell curl           3*12 reps        
  2. Dumbbell curl incline inner           3*10 reps
  3. Barbell preacher curl                    3*10 reps
  4. Alternate hammer Curl                 3*10 reps
  5. Cable incline triceps extension     3 *10 reps
  6. Barbell lying triceps extension      3*10 reps
  7. Cable one arm extension              3*10 reps
  8. Barbell upright row                        3*10 10 reps
  9. Wrist curl bench palms down        2 *15 reps
  10. Wrist curl bench palms up             2*15 reps

      Cool down and stretching.                  5 min

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SSPJSSM journal of sport and medicine

sspjssm@swedishscinetificpublications.com

REFERENCES

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