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Tuesday, 30 August 2016

High Intensity Arm Workouts

Want to grow bigger arms, So let's spend a day with legends and follow their workout programs to grow bigger guns. 

Arnold Schwarzenegger Workout Plan (Arms Workout)

Superset 1
Barbell Curl 4 sets 10-12 reps
Lying Triceps Press 4 sets 10-12 reps

Superset 2
Alternate Hammer Curl 4 sets 10-12 reps
Triceps  Pushdown 4 sets 10-12 reps

Superset 3
Incline Dumbbell Curl 4 sets 10-12 reps
Knelling Cable Triceps Extension 4 sets 10 -12 reps

Superset 4
Concentration Curls 4 sets 10 to 12 reps
Standing One-Arm Dumbbell Triceps Extension 4 sets 10-12 reps

Set 5
Bench Dips 2 sets of 26 reps 

Jay Cutler Arm Workout

Rope Push-Down 3 sets 10 reps
Dips 3 sets 10 reps 
French Press 3 sets 10 reps
Close-Grip Bench Press 3 sets 10 reps
Straight-Bar Push-Down 3 sets 10 reps

Barbell Curl 3 sets 10 reps
Preacher Curl 3 sets 10 reps
Dumbbell Curl 3 sets 10 reps
Hammer Curl 3 sets 10 reps
Reverse Curl 3 sets 10 reps

Ronnie Coleman Simple Arm Workout

Alternate Dumbbell Curl 3 sets, 12–15 reps
EZ Bar Preacher Curl 3 sets, 12–15 reps
One Arm Cable Curl 3 sets, 12–15 reps
Concentration Curl 3 sets, 15 reps

Standing Dumbbell Triceps Extension 3 sets, 15 reps
Lying Triceps Press 3 sets, 12–15 reps
Triceps Push-down 3 sets, 12–15 reps

Phil Heath Arm Workout

Rope Pushdown: 3 sets, 12–15 reps 
Incline Two-dumbbell Extension: 3 sets, 12–15 reps 
One-arm Cable Extension: 3 sets, 12 reps 
Machine Dip: 3 sets, 12–15 reps 

Alternate Dumbbell Curl: 3 sets, 10 reps 
Concentration Curl: 3 sets, 10 reps 
Spider Curl: 3 sets, 10 reps 
EZ-bar Curl: 3 sets, 10 reps

Kai Greene Simple Arm Workout

Barbell Curls 3 set 15, 12, 12 
Barbell Preacher Curls 3 set 15, 12, 12 
Alternate Dumbbell Curls 3 set 12 

V-bar Cable Pushdown 3 set of 15 
Skull-Crushers 3 set 15, 12, 12 
Dips on Parallel Bars 3 set 15

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  1. All at One place few are missing but Good One, effort is appreciated (h)

  2. Different people follow different workout plan according to their target, but for the beginners, many awareness should be taken during performing these exercises.The http://www.procustomwriting.com/custom-research-papers will let the people know about what type of exercise they should follow.

  3. The best part is Arnold's workout, 2 days ago I followed that and my arms are still soaring high...

  4. I recently came across your blog and have been reading along. nice blog. I will keep visiting this blog very often. Thanks

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