Dals Workout
Arm Workouts
 

Week 1

Sets Reps
Standing BB Curls 4 5-8
Machine Preacher Curls 3 8-10
DB Concentration Curls 3 10-12
Rope Pulldowns 3 10-12
Tricep French Curls 4 6-8
Seated DB Extensions 3 8-10
Reverse Grip Pulldowns 2 10-12

 

   

Week 2

Sets Reps
Tricep Pushdowns 3 10-12
Overhead BB Extensions 4 8-10
Overhead Rope Extensions 3 10-12
BB Preacher Curls 4 6-8
DB Preacher Curls 3 8-10
Lying Concentration Curls 3 10-12
DB Hammer Curls 2 10-12
     

Week 3

Sets Reps
DB Concentration Curls 4 8-10
Standing BB Curls 3 8-10
Machine Preacher Curls 3 10-12
Overhead Rope Extensions 3 10-12
Close-Grip Bench 4 6-8
DB French Press 3 8-10
One-Arm Pushdowns 2 10-12
     

Week 4

Sets Reps
Tricep Pushdowns 4 8-10
One-Arm Overhead DB Exts. 3 10-12
Tricep French Curls 3 8-10
Standing EZ-BB Curls 3 6-8
Machine Preacher Curls 4 8-10
One-Arm Cable Concent. Curls 3 8-10
Seated DB Incline Curl 2 10-12