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Advanced Arm Workout Routine

The document outlines two workout routines focusing on strength training exercises. Each workout consists of multiple exercises with specified sets, reps, tempo, and rest periods. The routines include variations of curls and bench presses, targeting different muscle groups.

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Louis Trần
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60 views2 pages

Advanced Arm Workout Routine

The document outlines two workout routines focusing on strength training exercises. Each workout consists of multiple exercises with specified sets, reps, tempo, and rest periods. The routines include variations of curls and bench presses, targeting different muscle groups.

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

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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