1 Month Arms workout Monday First 15-Minute Segment A-1: Strict Barbell Curl Note: From a standing position,

with "soft" knees, neutral scapulae, and head/chest up, begin the curl with straight arms and bar slightly in front of your legs not touching!, pin your elbows against your torso as you curl the barbell" #eep wrists flat, and do not e$tend your lumbar spine a rearward "sway" is permissible as long as you keep your spine neutral, howe%er!" &ake sure your elbows reach a completely e$tended position between each rep, but do not allow the bar to touch your thighs or your elbows to lose contact with your torso at any time" A-2: Supinated'(rip palms up! )riceps *ushdowns Note: +s with the barbell curls, keep proper posture neutral scapulae, head/chest up! and practice strict form arms pinned against your torso, wrists flat, etc"!" Second 15-Minute Segment A-1: ,ncline -ammer Curl Note: )his is simply a standard hammer curl, but performed while face-down on a bench inclined to ./'0/ degrees" A-2: Seated, 1%erhead 2umbbell )riceps 3$tension Note: )his is done by supporting the inside of one end of a dumbbell with both hands" Tues: Chest Flyes BB *ull'o%er Full S4uats Stiff'leg 2ead 5ift Thursday Day Two First 15-Minute Segment A-1: *reacher 2umbbell Curls A-2: 2ecline 2umbbell )riceps 3$tension Note: )his is 6ust a standard dumbbell triceps e$tension, but doing it from a decline position creates a uni4ue and se%ere stress to the triceps" Second 15-Minute Segment A-1: 37'Bar 8e%erse Curl A-2: Close, 8e%erse'(rip Bench *ress Note: 9se a re%erse grip and bring the bar to nipple le%el, and press straight up'the grip width should be such that when you perform the mo%ement, the insides of your forearms "scrape" against your sides"! Third 15-Minute Segment: A-1: 5ow'Cable Curl left arm! Note: )his is done standing, as if you were doing a one'arm dumbbell curl" +lternate between the left arm +':! and the right arm +';!" A-2: 5ow'Cable Curl right arm! Friday 2ead 5ifts (ood &orning

5ateral 8aises mi$ of front, side, rear! Shrugs