Workout

Arms

Warm up first, then perform lighter practice sets before the working sets shown. Choose your own starting load; no starting weight is prescribed.

1. 1

   Barbell curl

   3 sets · 8–12 reps

2. 2

   Skull crusher

   3 sets · 8–12 reps

3. 3

   Hammer curl

   3 sets · 10–15 reps

4. 4

   Triceps pushdown

   3 sets · 10–15 reps

5. 5

   Preacher curl

   2 sets · 10–12 reps

6. 6

   Overhead triceps extension

   2 sets · 10–12 reps