{"id":73,"date":"2024-04-29T02:04:24","date_gmt":"2024-04-29T02:04:24","guid":{"rendered":"https:\/\/scoutdillpickle.com\/?p=73"},"modified":"2024-04-29T02:04:24","modified_gmt":"2024-04-29T02:04:24","slug":"friday-arms-workout-plan-1","status":"publish","type":"post","link":"https:\/\/scoutdillpickle.com\/index.php\/2024\/04\/29\/friday-arms-workout-plan-1\/","title":{"rendered":"Friday &#8211; Arms &#8211; Workout Plan 1"},"content":{"rendered":"\n<p><mark style=\"background-color:#345C00\" class=\"has-inline-color has-base-color\">Super set<\/mark><\/p>\n\n\n\n<p><strong>Cable Bicep Curl<\/strong><\/p>\n\n\n\n<p>2 sets 20 reps 70% 1RM<\/p>\n\n\n\n<p><strong>Cable V-Bar Tricep Extension<\/strong><\/p>\n\n\n\n<p>2 sets 20 reps 70% 1RM<\/p>\n\n\n\n<p><mark style=\"background-color:#9DFF20\" class=\"has-inline-color has-base-color\">Drop set<\/mark><\/p>\n\n\n\n<p><strong>Ez Bar Bicep Curl<\/strong><\/p>\n\n\n\n<p>4 sets 2 drops 12 reps 80% 1RM<\/p>\n\n\n\n<p><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-secondary-color\">Normal Set<\/mark><\/p>\n\n\n\n<p><strong>Lying Tricep Extension<\/strong><\/p>\n\n\n\n<p>4 sets 12 reps 80% 1RM<\/p>\n\n\n\n<p><mark style=\"background-color:#9DFF20\" class=\"has-inline-color has-base-color\">Drop set<\/mark><\/p>\n\n\n\n<p><strong>Seated Hammer Curl<\/strong><\/p>\n\n\n\n<p>3 sets 1 drop 10 reps 90% 1RM<\/p>\n\n\n\n<p><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-secondary-color\">Normal Set<\/mark><\/p>\n\n\n\n<p><strong>Plate Tricep Extension<\/strong><\/p>\n\n\n\n<p>3 sets 10 reps 90% 1RM<\/p>\n\n\n\n<p><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-secondary-color\">Normal Set<\/mark><\/p>\n\n\n\n<p><strong>Machine Bicep Curl<\/strong><\/p>\n\n\n\n<p>2 sets 20 reps 70% 1RM<\/p>\n\n\n\n<p><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-secondary-color\">Normal Set<\/mark><\/p>\n\n\n\n<p><strong>Cable Rope Bicep Extension<\/strong><\/p>\n\n\n\n<p>2 sets 20 reps 70% 1RM<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":107,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44,4,46,45,43],"tags":[47],"content_type":[],"class_list":["post-73","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise","category-health-and-fitness","category-strength","category-weights","category-workout","tag-workoutplan1"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Friday - Arms - Workout Plan 1 - Scout Dill Pickle<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/scoutdillpickle.com\/index.php\/2024\/04\/29\/friday-arms-workout-plan-1\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Friday - Arms - Workout Plan 1 - Scout Dill Pickle\" \/>\n<meta property=\"og:description\" content=\"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 [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/scoutdillpickle.com\/index.php\/2024\/04\/29\/friday-arms-workout-plan-1\/\" \/>\n<meta property=\"og:site_name\" content=\"Scout Dill Pickle\" \/>\n<meta property=\"article:published_time\" content=\"2024-04-29T02:04:24+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/scoutdillpickle.com\/wp-content\/uploads\/2024\/04\/pexels-olly-3931374.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"scout\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"scout\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/scoutdillpickle.com\\\/index.php\\\/2024\\\/04\\\/29\\\/friday-arms-workout-plan-1\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/scoutdillpickle.com\\\/index.php\\\/2024\\\/04\\\/29\\\/friday-arms-workout-plan-1\\\/\"},\"author\":{\"name\":\"scout\",\"@id\":\"https:\\\/\\\/scoutdillpickle.com\\\/#\\\/schema\\\/person\\\/47fcfed41421e769831d8547b67e798d\"},\"headline\":\"Friday &#8211; Arms &#8211; Workout Plan 1\",\"datePublished\":\"2024-04-29T02:04:24+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/scoutdillpickle.com\\\/index.php\\\/2024\\\/04\\\/29\\\/friday-arms-workout-plan-1\\\/\"},\"wordCount\":73,\"publisher\":{\"@id\":\"https:\\\/\\\/scoutdillpickle.com\\\/#\\\/schema\\\/person\\\/47fcfed41421e769831d8547b67e798d\"},\"image\":{\"@id\":\"https:\\\/\\\/scoutdillpickle.com\\\/index.php\\\/2024\\\/04\\\/29\\\/friday-arms-workout-plan-1\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/scoutdillpickle.com\\\/wp-content\\\/uploads\\\/2024\\\/04\\\/pexels-olly-3931374.jpg\",\"keywords\":[\"workoutplan1\"],\"articleSection\":[\"Exercise\",\"Health and fitness\",\"Strength\",\"Weights\",\"Workout\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/scoutdillpickle.com\\\/index.php\\\/2024\\\/04\\\/29\\\/friday-arms-workout-plan-1\\\/\",\"url\":\"https:\\\/\\\/scoutdillpickle.com\\\/index.php\\\/2024\\\/04\\\/29\\\/friday-arms-workout-plan-1\\\/\",\"name\":\"Friday - Arms - Workout Plan 1 - Scout Dill Pickle\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/scoutdillpickle.com\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/scoutdillpickle.com\\\/index.php\\\/2024\\\/04\\\/29\\\/friday-arms-workout-plan-1\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/scoutdillpickle.com\\\/index.php\\\/2024\\\/04\\\/29\\\/friday-arms-workout-plan-1\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/scoutdillpickle.com\\\/wp-content\\\/uploads\\\/2024\\\/04\\\/pexels-olly-3931374.jpg\",\"datePublished\":\"2024-04-29T02:04:24+00:00\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/scoutdillpickle.com\\\/index.php\\\/2024\\\/04\\\/29\\\/friday-arms-workout-plan-1\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/scoutdillpickle.com\\\/index.php\\\/2024\\\/04\\\/29\\\/friday-arms-workout-plan-1\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/scoutdillpickle.com\\\/index.php\\\/2024\\\/04\\\/29\\\/friday-arms-workout-plan-1\\\/#primaryimage\",\"url\":\"https:\\\/\\\/scoutdillpickle.com\\\/wp-content\\\/uploads\\\/2024\\\/04\\\/pexels-olly-3931374.jpg\",\"contentUrl\":\"https:\\\/\\\/scoutdillpickle.com\\\/wp-content\\\/uploads\\\/2024\\\/04\\\/pexels-olly-3931374.jpg\",\"width\":1000,\"height\":667,\"caption\":\"Woman holding weights\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/scoutdillpickle.com\\\/index.php\\\/2024\\\/04\\\/29\\\/friday-arms-workout-plan-1\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/scoutdillpickle.com\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Friday &#8211; Arms &#8211; Workout Plan 1\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/scoutdillpickle.com\\\/#website\",\"url\":\"https:\\\/\\\/scoutdillpickle.com\\\/\",\"name\":\"Scout Dill Pickle\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\\\/\\\/scoutdillpickle.com\\\/#\\\/schema\\\/person\\\/47fcfed41421e769831d8547b67e798d\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/scoutdillpickle.com\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":[\"Person\",\"Organization\"],\"@id\":\"https:\\\/\\\/scoutdillpickle.com\\\/#\\\/schema\\\/person\\\/47fcfed41421e769831d8547b67e798d\",\"name\":\"scout\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/scoutdillpickle.com\\\/wp-content\\\/uploads\\\/2024\\\/04\\\/pexels-eva-bronzini-5503189.jpg\",\"url\":\"https:\\\/\\\/scoutdillpickle.com\\\/wp-content\\\/uploads\\\/2024\\\/04\\\/pexels-eva-bronzini-5503189.jpg\",\"contentUrl\":\"https:\\\/\\\/scoutdillpickle.com\\\/wp-content\\\/uploads\\\/2024\\\/04\\\/pexels-eva-bronzini-5503189.jpg\",\"width\":2000,\"height\":3000,\"caption\":\"scout\"},\"logo\":{\"@id\":\"https:\\\/\\\/scoutdillpickle.com\\\/wp-content\\\/uploads\\\/2024\\\/04\\\/pexels-eva-bronzini-5503189.jpg\"},\"sameAs\":[\"https:\\\/\\\/scoutdillpickle.com\",\"https:\\\/\\\/instagram.com\\\/scoutdillpickle\",\"https:\\\/\\\/pin.it\\\/3STySMhlh\"],\"url\":\"https:\\\/\\\/scoutdillpickle.com\\\/index.php\\\/author\\\/scout\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Friday - Arms - Workout Plan 1 - Scout Dill Pickle","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/scoutdillpickle.com\/index.php\/2024\/04\/29\/friday-arms-workout-plan-1\/","og_locale":"en_US","og_type":"article","og_title":"Friday - Arms - Workout Plan 1 - Scout Dill Pickle","og_description":"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 [&hellip;]","og_url":"https:\/\/scoutdillpickle.com\/index.php\/2024\/04\/29\/friday-arms-workout-plan-1\/","og_site_name":"Scout Dill Pickle","article_published_time":"2024-04-29T02:04:24+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/scoutdillpickle.com\/wp-content\/uploads\/2024\/04\/pexels-olly-3931374.jpg","type":"image\/jpeg"}],"author":"scout","twitter_card":"summary_large_image","twitter_misc":{"Written by":"scout","Est. reading time":"1 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/scoutdillpickle.com\/index.php\/2024\/04\/29\/friday-arms-workout-plan-1\/#article","isPartOf":{"@id":"https:\/\/scoutdillpickle.com\/index.php\/2024\/04\/29\/friday-arms-workout-plan-1\/"},"author":{"name":"scout","@id":"https:\/\/scoutdillpickle.com\/#\/schema\/person\/47fcfed41421e769831d8547b67e798d"},"headline":"Friday &#8211; Arms &#8211; Workout Plan 1","datePublished":"2024-04-29T02:04:24+00:00","mainEntityOfPage":{"@id":"https:\/\/scoutdillpickle.com\/index.php\/2024\/04\/29\/friday-arms-workout-plan-1\/"},"wordCount":73,"publisher":{"@id":"https:\/\/scoutdillpickle.com\/#\/schema\/person\/47fcfed41421e769831d8547b67e798d"},"image":{"@id":"https:\/\/scoutdillpickle.com\/index.php\/2024\/04\/29\/friday-arms-workout-plan-1\/#primaryimage"},"thumbnailUrl":"https:\/\/scoutdillpickle.com\/wp-content\/uploads\/2024\/04\/pexels-olly-3931374.jpg","keywords":["workoutplan1"],"articleSection":["Exercise","Health and fitness","Strength","Weights","Workout"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/scoutdillpickle.com\/index.php\/2024\/04\/29\/friday-arms-workout-plan-1\/","url":"https:\/\/scoutdillpickle.com\/index.php\/2024\/04\/29\/friday-arms-workout-plan-1\/","name":"Friday - Arms - Workout Plan 1 - Scout Dill Pickle","isPartOf":{"@id":"https:\/\/scoutdillpickle.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/scoutdillpickle.com\/index.php\/2024\/04\/29\/friday-arms-workout-plan-1\/#primaryimage"},"image":{"@id":"https:\/\/scoutdillpickle.com\/index.php\/2024\/04\/29\/friday-arms-workout-plan-1\/#primaryimage"},"thumbnailUrl":"https:\/\/scoutdillpickle.com\/wp-content\/uploads\/2024\/04\/pexels-olly-3931374.jpg","datePublished":"2024-04-29T02:04:24+00:00","breadcrumb":{"@id":"https:\/\/scoutdillpickle.com\/index.php\/2024\/04\/29\/friday-arms-workout-plan-1\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/scoutdillpickle.com\/index.php\/2024\/04\/29\/friday-arms-workout-plan-1\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/scoutdillpickle.com\/index.php\/2024\/04\/29\/friday-arms-workout-plan-1\/#primaryimage","url":"https:\/\/scoutdillpickle.com\/wp-content\/uploads\/2024\/04\/pexels-olly-3931374.jpg","contentUrl":"https:\/\/scoutdillpickle.com\/wp-content\/uploads\/2024\/04\/pexels-olly-3931374.jpg","width":1000,"height":667,"caption":"Woman holding weights"},{"@type":"BreadcrumbList","@id":"https:\/\/scoutdillpickle.com\/index.php\/2024\/04\/29\/friday-arms-workout-plan-1\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/scoutdillpickle.com\/"},{"@type":"ListItem","position":2,"name":"Friday &#8211; Arms &#8211; Workout Plan 1"}]},{"@type":"WebSite","@id":"https:\/\/scoutdillpickle.com\/#website","url":"https:\/\/scoutdillpickle.com\/","name":"Scout Dill Pickle","description":"","publisher":{"@id":"https:\/\/scoutdillpickle.com\/#\/schema\/person\/47fcfed41421e769831d8547b67e798d"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/scoutdillpickle.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":["Person","Organization"],"@id":"https:\/\/scoutdillpickle.com\/#\/schema\/person\/47fcfed41421e769831d8547b67e798d","name":"scout","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/scoutdillpickle.com\/wp-content\/uploads\/2024\/04\/pexels-eva-bronzini-5503189.jpg","url":"https:\/\/scoutdillpickle.com\/wp-content\/uploads\/2024\/04\/pexels-eva-bronzini-5503189.jpg","contentUrl":"https:\/\/scoutdillpickle.com\/wp-content\/uploads\/2024\/04\/pexels-eva-bronzini-5503189.jpg","width":2000,"height":3000,"caption":"scout"},"logo":{"@id":"https:\/\/scoutdillpickle.com\/wp-content\/uploads\/2024\/04\/pexels-eva-bronzini-5503189.jpg"},"sameAs":["https:\/\/scoutdillpickle.com","https:\/\/instagram.com\/scoutdillpickle","https:\/\/pin.it\/3STySMhlh"],"url":"https:\/\/scoutdillpickle.com\/index.php\/author\/scout\/"}]}},"_links":{"self":[{"href":"https:\/\/scoutdillpickle.com\/index.php\/wp-json\/wp\/v2\/posts\/73","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/scoutdillpickle.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/scoutdillpickle.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/scoutdillpickle.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/scoutdillpickle.com\/index.php\/wp-json\/wp\/v2\/comments?post=73"}],"version-history":[{"count":2,"href":"https:\/\/scoutdillpickle.com\/index.php\/wp-json\/wp\/v2\/posts\/73\/revisions"}],"predecessor-version":[{"id":106,"href":"https:\/\/scoutdillpickle.com\/index.php\/wp-json\/wp\/v2\/posts\/73\/revisions\/106"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/scoutdillpickle.com\/index.php\/wp-json\/wp\/v2\/media\/107"}],"wp:attachment":[{"href":"https:\/\/scoutdillpickle.com\/index.php\/wp-json\/wp\/v2\/media?parent=73"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/scoutdillpickle.com\/index.php\/wp-json\/wp\/v2\/categories?post=73"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/scoutdillpickle.com\/index.php\/wp-json\/wp\/v2\/tags?post=73"},{"taxonomy":"content_type","embeddable":true,"href":"https:\/\/scoutdillpickle.com\/index.php\/wp-json\/wp\/v2\/content_type?post=73"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}