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Posted 03 January 2015 by Alex Stuart

5 Mass Building


Arm Workouts

5 Mass Building Arm Workouts

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Workout 1

Close Grip Bench Press:  3 sets x 4-6 reps
Cable Rope Overhead Tricep Extension: 2 sets x 8-12 reps
Cable One Arm Tricep Extension: 2 sets x 15 reps with each arm
Barbell Curl:  3 sets x 4-6 reps
Alternating Dumbbell Curls:  2 sets x 8-12 reps
Straight Bar Cable Curls:  3 sets x 15 reps
Palm Down Barbell Wrist Curls over Bench: 5 sets x 25 reps

Workout 2

Bench Dips: 3 sets x 6-8 reps
Decline Close Grip Bench to Skull Crushers: 2 sets x 8-12 reps
One Arm Triceps Extension: 2 sets x 12 reps with each arm
Incline Dumbbell Curls:  3 sets x 6-8 reps
Barbell Curl Lying Against an Incline: 2 sets x 8-12 reps
Lying Cable Curl: 3 sets x 15 reps
Cable Wrist Curl: 5 sets x 50 reps

Workout 3

Close Grip EZ- Bar Curls: 3 sets x 6-8 reps
Cable Hammer Curls- Rope Attachment: 3 sets x 12 reps
Concentration Curls: 3 sets x15 reps with each arm
Machine Dips: 3 sets x 6-8 reps
Decline Dumbbell Triceps Extensions: 3 sets x 8-12 reps
Kneeling Cable Concentration Triceps Extensions: 3 sets x 15 reps with each arm
Palms Up Barbell Wrist Curls over Bench: 5 sets x 25 reps

Workout 4

Close Grip Standing Barbell Curls: 3 sets x 6-8 reps
Cross Body Hammer Curls:  3 sets x 12 reps
Machine Preacher Curls: 2 sets x 15 reps
Decline EZ-Bar Triceps Extensions: 3 sets x 6-8 reps
Low Cable Triceps Extensions: 3 sets x 8-12 reps
Reverse Grip Triceps Pushdown: 3 sets x 15 reps
Plate Pinch: 5 sets x 50 reps

Workout 5

Barbell Curls: 3 sets x 4-6 reps
Close Grip Bench Press: 3 sets x 4-6 reps
Incline Dumbbell Curls: 2 sets x 8-12 reps
Lying Triceps Extensions: 2 sets x 8-12 reps
Machine Preacher Curls: 2 sets x 15-20 reps
Reverse Grip Triceps Pushdowns: 2 sets x 15-20 reps
Seated Palms Up Barbell Wrist Curls: 2 sets x 50 reps
Seated Palms Down Barbell Wrist Curls: 2 sets x 50 reps

 

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