Arm workout

Workout

  • Wide grip Ez bar curl- 3 sets of  15,10,5 works outer head
  • Close grip Ez bar curl- 3 sets of  15,10,5 works inner head
  • Reverse curl- 5 sets of 5
  • Hammer curl- 3 sets of  5
  • Tricep push down- 3 sets of 10
  • Tricep dip- 3 sets to failure
  • Side lateral raise- 3 sets of 8
  • Front raise- 3 sets of 8

Accessory

I’m going to start adding these to every workout to  bring up these lagging body parts

  • Chest fly machine- 3 sets of 15,10,5
  • Standing calf raise- 3 sets of  15,10,5

Full body workout

Warm up

Do light weight of every exercise before your working set until you feel sufficiently warmed up

Workout

  • Leg extension- 5 sets of 5
  • Standing calf raises- 3 sets of 15,10,5
  • Lat pulldown-3 sets of 8
  • Row machine- 3 sets of 15,10,5
  • Flye machine- 3 sets of 15
  • Bench press- 5 sets of 5
  • Ez bar reverse curl- 3 sets of 15
  • Hammer curl- 3 sets of 5
  • Tricep extension- 5 sets of 15
  • Face pull- 5 sets of 10

Cool down

5 minutes of light cardio