ARMS
*All sets and reps are suggestions, the amount I do ("My Sets/Reps-") is provided as a reference NOT a limitation.
BICEPS
BANDED CURLS
Beginner- 3 sets/ 8 reps
Intermediate- 3 sets/ 10 reps
My Sets/Reps- 4 sets/ 12+ reps
CHIN-UPS:
Beginner- 3 sets/ 3 reps (with assistance if needed)
Intermediate- 3 sets/ 6-8 reps
My Sets/Reps- 4 sets/ 10 reps
TRICEPS
CLOSE-GRIP PUSH-UP
Beginner- 3 sets/ 5 reps
Intermediate- 3 sets/ 10-12 reps
My Sets/Reps- 4 sets/ 20 reps
SINGLE-ARM BAND KICKBACK
Beginner- 3 sets/ 8 reps
Intermediate- 3 sets/ 10 reps
My Sets/Reps- 4 sets/ 12+ reps
BENCH/CHAIR DIPS
Beginner- 3 sets/ 6 reps
Intermediate- 3 sets/ 10 reps
My Sets/Reps- 4 sets/ 10 reps
HANDSTAND HOLD (Shoulders)
As long as you can hold it for, make sure elbows are locked
FOREARMS
CLOSE-GRIP PULL-UPS
Beginner- 3 sets/ 3 reps(with assistance if needed)
Intermediate- 3 sets/ 6-8 reps
My Sets/Reps- 4 sets/ 10 reps
FOREARM PLANKS
Until failure
FOREARM SIDE PLANK
Until failure
Towel pull-ups till failure:
Beginner- 3 sets/ 3 reps(with assistance if needed)
Intermediate- 3 sets/ 6-8 reps
My Sets/Reps- 4 sets/ 8 reps
*My suggestions:
Don't ego lift, start with a weight equal to your strength and experience level.
AVOID if you experience pain in your joints