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Arm WorkoutCreated by adpal80
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Arm WorkoutCreated by adpal80
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1 Workout / 9 Exercises
0% Cardio / 100% Strength Training
An arm workout that I find is giving me really great results in building mass on my biceps. My triceps are naturally big and I find they get worked a lot on shoulder and chest workouts so I don't do as many triceps workouts as biceps workouts in this routine.
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21s - EZ Bar 4 sets: 21 reps, 21 reps, 21 reps, 21 reps Stand and grip the EZ-bar with hands at a shoulder-width grip. Start with... |
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Dumbbell Preacher Curl 3 sets: 10 reps, 10 reps, 10 reps Dumbbell preacher curl, weight is for each arm. |
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Tricep Pushdowns - Rope 4 sets: 15 reps, 10 reps, 10 reps, 10 reps Same as the Tricep Pushdowns except with the rope attachment. At the bottom o... |
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Tricep Extension - Dumbbell, One Arm 3 sets: 10 reps, 10 reps, 10 reps Preparation: Position the dumbbell behind your neck with your elbow... |
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Dumbbell Curl - Standing 3 sets: 10 reps, 10 reps, 10 reps Stand straight up, with your head up and your legs straight. Start with the d... |
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Reverse Barbell Curl 3 sets: 10 reps, 10 reps, 10 reps Grasp bar with a shoulder width over hand grip. With the elbows to the side, ... |
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Skull Crushers 3 sets: 10 reps, 10 reps, 10 reps Sit on a flat bench holding an EZ-Curl bar with an overhand grip. Lie back... |
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Hammer Curl - Standing 3 sets: 10 reps, 10 reps, 10 reps With a dumbbell in each hand, stand with your arms hanging at your sides... |
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Two Arm Cable Curls 3 sets: 10 reps, 10 reps, 10 reps Stand between two pulley machines and grasp the handles of each side with an ... |
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AlephNullDCBrian Fisher from Washington, Washington D.C. (Washington Sports Club) |
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kaamossMatthew FitzPatrick from Irvine, California |
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supergeriDavid Andrews from Dallas, Texas (24 Hour Fitness) |
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ben75Ben Jamin from San Francisco, California (Gold's) |
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desotosulakClinton from Waxahachie, Texas |
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xxurbaxxkristaps birze from helmshore, lanchisre (yea) |
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MichBlueWilliam Burrow from Rochester Hills, Michigan (Powerhouse) |
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bgitartsBarry Gitarts from New York (NYSC) |
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Nordic Nightmare added a post to the 1 pound per week, too much? topic. |
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bw3 from Wilmington, North Carolina |
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yomommaluvstheaggies from Springdale, Arkansas |
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nichus from Longmont, Colorado |
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