OFFICIAL PLAN · FREE

ADERAP: Arm Day — Curl & Press Variation

4 DAYS · INTERMEDIATE · BARBELL, CABLE, DUMBBELL, MACHINE

Bicep Focus

  1. Barbell Curl
    Barbell CurlArms
  2. Preacher Curl
    Preacher CurlArms
  3. Hammer Curl
    Hammer CurlArms
  4. Lat Pulldown
    Lat PulldownBack

Tricep Focus

  1. Tricep Pushdown
    Tricep PushdownArms
  2. Skull Crusher
    Skull CrusherArms
  3. Overhead Tricep Extension
    Overhead Tricep ExtensionArms
  4. Bench Press
    Bench PressChest

Combined Arms

  1. Barbell Curl
    Barbell CurlArms
  2. Tricep Pushdown
    Tricep PushdownArms
  3. Lateral Raise
    Lateral RaiseShoulders
  4. Chin-Up
    Chin-UpBack

Accessory Arm Work

  1. Preacher Curl
    Preacher CurlArms
  2. Skull Crusher
    Skull CrusherArms
  3. Face Pull
    Face PullShoulders
  4. Dumbbell Fly
    Dumbbell FlyChest
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