DStealth's Gym

gym.dstealth.com

Arms Workout
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 Press 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 Concentration Curls 3 8-10
Seated DB Incline Curl 2 10-12