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Excellent Arm Routine PDF

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Louis Trần
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41 views

Excellent Arm Routine PDF

Uploaded by

Louis Trần
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Workout 1

Exercise Sets Reps Tempo Rest W/R W/R W/R W/R W/R W/R W/R W/R
A1 – CLOSE-GRIP SCOTT CURLS W/ EZ BAR 8 2-3 5010 120
A2 - CLOSE GRIP BENCH PRESS WITH CHAINS 8 2-3 5010 120

B1 – INCLINE HAMMER CURLS WITH THICK DUMBBELLS 4 5-7 4020 90


B2 – SEATED FRENCH PRESS WITH DR. TOM BAR 4 5-7 4020 90

C1 – STANDING BARBELL CURLS 1 20-25 10X0 60


C2 – CLOSE-GRIP BENCH PRESS ELBOWS OUT 1 20-25 10X0 60
Workout 2
Exercise Sets Reps Tempo Rest W/R W/R W/R W/R W/R W/R W/R W/R
A1 – MID GRIP REVERSE SCOTT CURLS W/EZ BAR 8 2-3 50X0 120
A2 – 10º DECLINE CLOSE-GRIP BENCH 8 2-3 50X0 120

B1 - SEATED ZOTTMANN CURLS WITH THICK DB 4 5-7 4020 90


B2 – SHOULDER PRESS STAND BRACED W/DB PRON GRIP 4 5-7 32X0 90

C1 – CLOSE-GRIP CURLS, STANDING W/ EZ BAR 1 20-25 10X0 60


C2 – SKULLCRUSHERS 1 20-25 10X0 60

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