Arm day

Olympic bar curl

set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
(increase weight ea set)
Tricep straight bar push down
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
Standing oblique contractions
3 sets: 10 reps ea side

Alt standing db curl

set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
Tricep rope overhead extensions
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
Side iso oblique hip lifts 20 reps ea side

Ez curl bar preacher curl

set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
Ez curl bar skull crushers
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
Band oblique twist
3 sets: 15 reps ea side

Db incline hammer curl (same time)

set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
Underhand grip tricep cable push downs
set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
Side oblique crunches on floor
3 sets 25 reps ea side

Single arm db spider curl

set 1: 15 reps
set 2: 12 reps
set 3: 10 reps
(each arm)
Tricep dips 3 sets to failure
Db bent over tricep kick backs 10lbs (squeeze at peak of contraction) 4 sets to failure
Decline bench isometric crunch oblique twist (hold crunch at 45 degrees and twist 50 ea
side

21’s (45lbs barbell)

4 sets of
7 reps low to mid range
7 reps mid to high range
7 full range of motion
Close grip push-ups 4 sets to failure (isolate triceps)
Exaggerated scissor crunches
4 sets: 20 reps ea leg