all around arms

biceps//triceps//shoulders//back//chest - in that order, like this:  

15 REPS OF EACH; HIT IT!

  • barbell bicep curls
  • tricep dips
  • arnold press
  • barbell rows
  • pushups

 

  • dumbbell half bicep curls
  • tricep extensions
  • lateral shoulder raise
  • plank row
  • bench dumbbell chest press

 

  • dumbbell hammer curls
  • tricep pushups
  • military press
  • bentover dumbbell row
  • TRX chest press

 

  • around the world curls
  • tricep kickbacks
  • T-shoulder raise (one arm lateral, one arm front raise)
  • double plank row (2 right, 2 left)
  • burpee pushups

 

  • palms forward dumbbell curls
  • TRX tricep extensions
  • burpee press
  • TRX supine row
  • dumbbell bench chest press with a twist (palms face each other at the top)

 

 

love you xx, love your arms ow ow,

r.

 

FitnessRoz Huber