Want to grow bigger arms, So let's spend a day with legends and follow their workout programs to grow bigger guns.
Barbell Curl 4 sets 10-12 reps
Lying Triceps Press 4 sets 10-12 reps
Superset 2
Alternate Hammer Curl 4 sets 10-12 reps
Triceps Pushdown 4 sets 10-12 reps
Superset 3
Incline Dumbbell Curl 4 sets 10-12 reps
Knelling Cable Triceps Extension 4 sets 10 -12 reps
Superset 4
Concentration Curls 4 sets 10 to 12 reps
Standing One-Arm Dumbbell Triceps Extension 4 sets 10-12 reps
Set 5
Bench Dips 2 sets of 26 reps
Arnold Schwarzenegger Workout Plan (Arms Workout)
Superset 1Barbell Curl 4 sets 10-12 reps
Lying Triceps Press 4 sets 10-12 reps
Superset 2
Alternate Hammer Curl 4 sets 10-12 reps
Triceps Pushdown 4 sets 10-12 reps
Superset 3
Incline Dumbbell Curl 4 sets 10-12 reps
Knelling Cable Triceps Extension 4 sets 10 -12 reps
Superset 4
Concentration Curls 4 sets 10 to 12 reps
Standing One-Arm Dumbbell Triceps Extension 4 sets 10-12 reps
Set 5
Bench Dips 2 sets of 26 reps
Jay Cutler Arm Workout
Rope Push-Down 3 sets 10 reps
Dips 3 sets 10 reps
French Press 3 sets 10 reps
Close-Grip Bench Press 3 sets 10 reps
Straight-Bar Push-Down 3 sets 10 reps
Biceps
Barbell Curl 3 sets 10 reps
Preacher Curl 3 sets 10 reps
Dumbbell Curl 3 sets 10 reps
Hammer Curl 3 sets 10 reps
Reverse Curl 3 sets 10 reps
Ronnie Coleman Simple Arm Workout
Alternate Dumbbell Curl 3 sets, 12–15 reps
EZ Bar Preacher Curl 3 sets, 12–15 reps
One Arm Cable Curl 3 sets, 12–15 reps
Concentration Curl 3 sets, 15 reps
Triceps
Standing Dumbbell Triceps Extension 3 sets, 15 reps
Lying Triceps Press 3 sets, 12–15 reps
Triceps Push-down 3 sets, 12–15 reps
Phil Heath Arm Workout
Rope Pushdown: 3 sets, 12–15 reps
Incline Two-dumbbell Extension: 3 sets, 12–15 reps
One-arm Cable Extension: 3 sets, 12 reps
Machine Dip: 3 sets, 12–15 reps
Biceps
Alternate Dumbbell Curl: 3 sets, 10 reps
Concentration Curl: 3 sets, 10 reps
Spider Curl: 3 sets, 10 reps
EZ-bar Curl: 3 sets, 10 reps
Kai Greene Simple Arm Workout
Barbell Curls 3 set 15, 12, 12
Barbell Preacher Curls 3 set 15, 12, 12
Alternate Dumbbell Curls 3 set 12
Triceps
V-bar Cable Pushdown 3 set of 15
Skull-Crushers 3 set 15, 12, 12
Dips on Parallel Bars 3 set 15
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