ARM DAY

Biceps Workout:

• Barbell Curl: 3 sets of 8-12 reps. 

• Dumbbell Curl: 3 sets of 8-12 reps. 

• Concentration Curl: 3 sets of 8-12 reps. 

• Hammer Curl: 3 sets of 8-12 reps. 

• Incline Dumbbell Curl: 3 sets of 8-12 reps. 

Triceps Workout:

• Tricep Extension (Overhead): 3 sets of 8-12 reps. 

• Lying Tricep Extension: 3 sets of 8-12 reps. 

• Close-Grip Bench Press: 3 sets of 8-12 reps. 

• Cable Pushdown: 3 sets of 8-12 reps.