Arm and Forearm Training Plan

The workout

1. 1
   

   Close Grip Bench Press

   Chest · Triceps

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

   Push-down

   Triceps

   Sets4 Reps10, 10, 10, 10 Rest45-60 sec
3. 3
   

   Cable Tricep Kickback

   Triceps

   Sets4 Reps12, 12, 12, 12 Rest45-60 sec
4. 4
   

   EZ Bar Preacher Curl

   Biceps

   Sets4 Reps8, 8, 10, 10 Rest45-60 sec
6. 5
   

   Barbell Curl

   Biceps

   Sets4 Reps10, 10, 10, 10 Rest45-60 sec
7. 6
   

   Hammer Curl

   Biceps

   Sets4 Reps10-10-10-10 Rest45-60 sec
8. 7
   

   Concentration Curl

   Biceps

   Sets4 Reps12, 12, 12, 12 Rest45-60 sec
9. 8
   

   Behind The Back Barbell Wrist Curl

   Forearm

   Sets4 Reps12, 12, 12, 12 Rest45-60 sec
10. 9
    

    Dumbbell Reverse Curl

    Biceps · Forearm

    Sets4 Reps12, 12, 12, 12 Rest45-60 sec