Workout 1
Close Grip Bench Press: 3 sets x 4-6 reps
Cable Rope Overhead Tricep Extension: 2 sets x 8-12 reps
Cable One Arm Tricep Extension: 2 sets x 15 reps with each arm
Barbell Curl: 3 sets x 4-6 reps
Alternating Dumbbell Curls: 2 sets x 8-12 reps
Straight Bar Cable Curls: 3 sets x 15 reps
Palm Down Barbell Wrist Curls over Bench: 5 sets x 25 reps
Workout 2
Bench Dips: 3 sets x 6-8 reps
Decline Close Grip Bench to Skull Crushers: 2 sets x 8-12 reps
One Arm Triceps Extension: 2 sets x 12 reps with each arm
Incline Dumbbell Curls: 3 sets x 6-8 reps
Barbell Curl Lying Against an Incline: 2 sets x 8-12 reps
Lying Cable Curl: 3 sets x 15 reps
Cable Wrist Curl: 5 sets x 50 reps
Workout 3
Close Grip EZ- Bar Curls: 3 sets x 6-8 reps
Cable Hammer Curls- Rope Attachment: 3 sets x 12 reps
Concentration Curls: 3 sets x15 reps with each arm
Machine Dips: 3 sets x 6-8 reps
Decline Dumbbell Triceps Extensions: 3 sets x 8-12 reps
Kneeling Cable Concentration Triceps Extensions: 3 sets x 15 reps with each arm
Palms Up Barbell Wrist Curls over Bench: 5 sets x 25 reps
