Noe Garcia

Intermediate Arm workout

Monday, August 1, 2011 in

This is a great arm workout that I use personally, takes about an hour to an hour and a half to complete. Difficulty level is intermediate to advanced this workout is not really for beginners.

5-10 minutes to stretch

Start with Biceps

Alternating Dumbbell Curls-4 sets of 10

Curl Bar Curls-4 sets of 10

Hammer Curls-4 sets of 10

Reverse Curls-4 sets of 10

Incline Dumbbell Curls-4 sets of 10
(sit on a inclined bench and curl)

Cable Curls-4 sets of 10
drop the cable to the bottom, clip in a curl bar and pump out your sets

21's-4 sets of 10
1 set includes 3 sets of 7 reps
7 from bottom to waist high
7 from waist to top
7 from bottom to top


Triceps

Tricep Pull Down Rope Attachment 4 sets 10

Cable Rope Overhead Triceps Extension 4 sets of 10

Tricep Dumbell Kickback 4 sets of 10


Seated Tricep Press 4 sets of 10

1 arm tricep extension-2 sets of 10

1 arm inverted tricep extension-2 sets of 10

Bench Tricep dips-2 sets of 25http://www.blogger.com/img/blank.gif


5 min stretching to end the workout
A good Protein Shake will help with the soreness your going to have the day after.



Resources:
you could find out how to perform the exercises here