Friday – Arms – Workout Plan 1

Super set

Cable Bicep Curl

2 sets 20 reps 70% 1RM

Cable V-Bar Tricep Extension

2 sets 20 reps 70% 1RM

Drop set

Ez Bar Bicep Curl

4 sets 2 drops 12 reps 80% 1RM

Normal Set

Lying Tricep Extension

4 sets 12 reps 80% 1RM

Drop set

Seated Hammer Curl

3 sets 1 drop 10 reps 90% 1RM

Normal Set

Plate Tricep Extension

3 sets 10 reps 90% 1RM

Normal Set

Machine Bicep Curl

2 sets 20 reps 70% 1RM

Normal Set

Cable Rope Bicep Extension

2 sets 20 reps 70% 1RM