Two to four days per week
Three to five exercises
Two to four sets
Eight to fifteen reps
Standing barbell curls
Seated dumbbell concentrated curls
Standing dumbbell alternating curls
Standing alternating dumbbell cross curls
Standing close grip barbell curls
Standing dumbbell alternating hammer curls
Standing one weight plate curls
Standing dumbbell
skull crushers
3×12
hammer curls
3×12
bicep curls
3×12
triceps pushdowns
3×12
triceps extensions
3×12
cable curls
3×12
preacher curls
spider curls
standing barbell curl wide grip
incline curl
concentration curl
standing barbell curl narrow grip
lift more weight over time
use dumbbells & barbells
use compound exercises
decline press machine
4×12
push-ups
4×10
neutral grip incline press
3x4x6
chest fly machine
3×10
cable curl
3×10,8,6,4,2
rope cable curls
3×20
ARM DAY
FIFTEEN PUSH-UPS
FIFTEEN PUSH-UPS
THIRTY PUNCHES
THIRTY OVERHEAD PUNCHES
THIRTY PUNCHES
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