Arm Strength Workout Plan

The workout

1. 1
   

   Seated Incline Dumbbell Curl

   Biceps

   Sets4 Reps10, 10, 10, 10 Rest45-60 sec
2. 2
   

   EZ Bar Preacher Curl

   Biceps

   Sets5 Reps12, 10, 8, 6, 12 Rest45-60 sec
3. 3
   

   Concentration Curl

   Biceps

   Sets4 Reps10, 10, 10, 10 Rest45-60 sec
4. 4
   

   Push-down

   Triceps

   Sets5 Reps12, 10, 8, 6, 12 Rest45-60 sec
6. 5
   

   One-Arm Reverse Pushdown

   Triceps

   Sets3 Reps12, 12, 12 Rest45-60 sec
7. 6
   

   Triceps Dips

   Triceps

   Sets3 Reps8-10 Rest45-60 sec
8. 7
   

   Barbell Reverse Curl

   Forearm

   Sets3 Reps10, 10, 10 Rest45-60 sec
9. 8
   

   Wrist Curl

   Forearm

   Sets3 Reps10, 10, 10 Rest45-60 sec
10. 9
    

    Reverse Wrist Curl

    Forearm

    Sets3 Reps10 10, 110 Rest45-60 sec