ARMS
*All sets and reps are suggestions, the amount I do ("My Sets/Reps-") is provided as a reference NOT a limitation.
BICEPS
DUMBBELL BICEP/HAMMER CURLS
STRAIGHT BAR BICEP CURLS
PREACHER CURLS
CABLE HAMMER CURLS
CHIN-UPS
BICEP 21'S
FOREARMS
SHOULDERS/ DELTS/ TRAPS
CABLE/BAND FACE PULLS
5x10
ARNOLD PRESS
5x10
LATERAL RAISES
5X10
BENT OVER DUMBBELL LATERAL RAISES
4X8
RACK PULLS
DUMBBELL/ BARBELL SHRUGS
4X8
TRICEPS
SKULLCRUSHERS
DIPS (MACHINE/BENCH)
TRICEPS EXTENSION (DUMBBELL/CABLE)
CABLE PUSHDOWNS
TRICEP KICKBACKS (CABLE/DUMBBELL)
CLOSE-GRIP BENCH PRESS
PICK A WORKOUT
BICEP CURLS (HAMMER, ALTERNATING, PREACHER, CONCENTRATION, ZOTTMAN, ETC.):
5 sets/ 2-3 weight changes (Each set until failure)
TRICEP CABLE EXTENSION:
3 sets/ pyramid
pyramid= start at 12 reps, once done add weight and immediately do 10, then repeat until you have done 6 reps. When you've done 6 reps, climb back up to 12 reps reducing weight after each group. When you reach 12 again, that is one set.
SHOULDER CIRCUIT:
8-10 reps DB Alternating Front Raises
8-10 reps DB Lateral Raises
10 reps DB Bent Over Lateral Raise
10 reps DB Upright Rows
10 reps DB Curl to Press
*My suggestions:
Don't ego lift, start with a weight equal to your strength and experience level.
If you're doing 10 reps- 11 should not be possible. Meaning, if you feel you can do more then, at your discretion, increase your rep count by at least 1.
AVOID if you experience pain in your joints