ARMS

skull crushers

3×12

hammer curls

3×12

bicep curls

3×12

triceps pushdowns

3×12

triceps extensions

3×12

cable curls

3×12

preacher curls

spider curls

standing barbell curl wide grip

incline curl

concentration curl

standing barbell curl narrow grip

lift more weight over time

use dumbbells & barbells

use compound exercises

decline press machine

4×12

push-ups

4×10

neutral grip incline press

3x4x6

chest fly machine

3×10

cable curl

3×10,8,6,4,2

rope cable curls

3×20

ARM DAY

FIFTEEN PUSH-UPS

FIFTEEN PUSH-UPS

THIRTY PUNCHES

THIRTY OVERHEAD PUNCHES

THIRTY PUNCHES