ARM DAY
(4 sets of 12 w/ 30 sec rest)
1. SEATED DUMBBELL ARM CURLS – alt’g w/ twist
2. TRICEP BENCH DIPS
3. 21s ON CURVED BARBELL
* First 7 Reps: Curl from the bottom up to a 90-degree angle (lower half).
* Next 7 Reps: Curl from the 90-degree angle up to your shoulders (upper half).
* Final 7 Reps: Curl through the full range of motion from bottom to top.
4. OVERHEAD (seated) TRICEP EXTENSIONS w/ single dumbbell
******* (Extra Arms) *******
A. STRAIGHTBAR BICEP CURLS – seated w/ wide grip
B. CABLE BICEP CURLS @ SHOULDER HEIGHT
C. CABLE TRICEP CURLS – BENDING 90° @ WAIST
*******
* ONE body area.
* FOUR different exercises.
* TWELVE reps for each exercise.