OFFICIAL PLAN · FREE

ADERAP: Arm Day — Curl & Press Variation

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

Bicep Focus

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

Tricep Focus

  1. Tricep PushdownArms
  2. Skull CrusherArms
  3. Overhead Tricep ExtensionArms
  4. Bench PressChest

Combined Arms

  1. Barbell CurlArms
  2. Tricep PushdownArms
  3. Lateral RaiseShoulders
  4. Chin-UpBack

Accessory Arm Work

  1. Preacher CurlArms
  2. Skull CrusherArms
  3. Face PullShoulders
  4. Dumbbell FlyChest
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