ARM WORKOUT

-5 minute warm up (slow jog or exercise bike)

- 5 minute stretching

- 3 sets of 10 reps straight bar curls

- 3 sets of 15 reps dumbbell curls

- 2 sets of 20 reps concentration curls

- 3 sets of 15 reps triceps push downs

- 3 sets of 10 reps seated dumbbell triceps extensions, behind the head

- 2 sets of 20 reps standing triceps kickbacks

- 2 sets of pushups to failure

*As you advance try and do this work out for time. Do not rest in between sets, or add ab crunches in between each set.

Workouts

Chest

Back

Arms

Shoulders

Legs

Core

Aerobic

Non-Conventional