Tag: arm

ARM WORKOUT

Create a workout with the time you have. Dumbbells, barbells, or weight plates.

Incline Curls 4 x 12

Concentration Curls 4 x 10

Triceps Dips 4 x 15

Tricep Kickbacks 4 x 12

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Standing Alternating Dumbbell Curls Holding Resting Dumbbell at 90 Degrees 4 x 10

Sitting Dumbbell Concentration Curls 5 x 10

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Incline Bench Dumbbell Concentration Curls 3 x 15

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Standing Single Arm Cable Curls 4 x 15

Standing Weight Plate Hammer Key Curls 4 x 15

Standing Reverse Grip Plate Curls 4 x 20

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Standing Alternating 25 lbs Weight Plate Curls 100 reps.

Incline Dumbbell Curls 4 x 10

Standing EZ Barbell Curls 4 x 12

Standing ISO Dumbbell Curls 4 x 10

Standing Hammer Curls 4 x 15

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GARAGE DOOR GREASING

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It is suggested to lubricate the top of the chain rail, springs, stems, the arm bar, nubs, the lock, and rollers.

It is recommended to clean the garage door track with a damp cloth. WD-40 is only to be used inside the garage door track to clean residue build up.

Every three months.

SHOULDERS

over head press

face pulls

dumbbell lateral raises

arnold press

reverse pec deck

cable lateral raises

front raises

bent over flyes

upright rows

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BUILDING INFRASTRUCTURE

weeks one & two

twice a week

shoulders

dumbbell shoulder press 1×15-20

traps

shrugs 1×15-20

triceps

dumbbell upright extensions 1×15-20

biceps

standing dumbbell curls 1×15-20

rest

15-90 secs

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