Workout Plans
28 Days to Massive Arms Workout Program thumbnail

Day 13 : Arms

Duration 25 min
Exercises 6
Equipment Yes

Exercise 1A

Seated Barbell Biceps Curl You'll need: Barbell, Bench How to
Seated Barbell Biceps Curl thumbnail
3 sets
10 reps
30 sec rest
*Hold an EZ-curl bar with hands at shoulder width and sit on a bench or seat. Curl the weight up and lower it until the bar is about to touch your legs; curl again. The range of motion is about half that of a normal curl.

Exercise 1B

One-Arm Triceps Pushdown How to
One-Arm Triceps Pushdown thumbnail
-- sets
*Hold an EZ-curl bar with hands at shoulder width and sit on a bench or seat. Curl the weight up and lower until the bar is about to touch your legs; curl again. The range of motion is about half that of a normal curl. reps
30 sec rest
*Attach a rope handle to a cable station and hold an end in each hand. Extend your elbows, pushing the handle down and away from your body.

Exercise 2A

45-Degree Incline Dumbbell Curl
incline-bench-curl-bsn-mass-gains thumbnail
4 sets
8-12 reps
*Adjust the bench to a 60-degree incline and sit against it holding dumbbells with arms extended at your sides. Without letting your upper arms move forward, curl the weights. rest
*Adjust the bench to a 60-degree incline and sit against it holding dumbbells with arms extended at your sides. Without letting your upper arms move forward, curl the weights.

Exercise 2B

Bench Dip You'll need: Bench How to
Bench Dip thumbnail
4 sets
AMRAP reps
30 sec rest
*Place your hands on a bench behind you at shoulder width. Rest your feet on another bench or box in front of you. Slowly lower your body until your upper arms are parallel to the floor and then extend your elbows.

Exercise 3A

Cross-Body Dumbbell Hammer Curl You'll need: Dumbbells How to
Cross-Body Dumbbell Hammer Curl thumbnail
3 sets
10-12* reps
30 sec rest
*Hold a dumbbell in each hand in front of you with your palms facing you. Curl one dumbbell up and across your body until your palm is over your chest. Flex for a second. Lower and curl the other side.

Exercise 3B

Decline Dumbbell Triceps Extension How to
exercise image placeholder
3 sets
5 reps
30 sec rest
Comments