Building a new workout routine — Arms
UPPER ARMS
assisted triceps dip
barbell close grip bench press
barbell close grip incline bench press
barbell lying triceps extension
Barbell Decline Triceps Extension
Barbell Incline Triceps Extension
Barbell Triceps Extension
Cable Bent-over Triceps Extension
Cable Pushdown
Cable Triceps Dip
Dumbbell Kickback
Dumbbell Lying Triceps Extension
Dumbbell Decline Triceps Extension
Dumbbell One Arm Triceps Extension
Lever Overhead Triceps Extension
Lever Seated Close Grip Press
Lever Triceps Extension
Barbell Curl
Cable Curl
Cable One Arm Curl
Dumbbell Curl
Dumbbell Incline Curl
Brachialis (side arm, lower biceps)
Barbell Preacher Curl
Dumbbell Concentration Curl
Dumbbell Preacher Curl
Lever Preacher Curl
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FOREARMS
Dumbbell Hammer Curl
Position two dumbbells to sides, palms facing in, arms straight.
Barbell Reverse Curl
Grasp bar with a shoulder width over hand grip.
Cable Reverse Curl
Grasp cable bar with a shoulder width over hand grip.
Lever Reverse Preacher Curl
Sit on curl machine placing the back of the arms on pad. Align the elbows at the near the same pivot point as the fulcrum of the lever. The seat should be adjusted to allow the arm pit to rest near the top of the pad. Grasp lever handles with overhand grip.
Barbell Wrist Curl
Dumbbell Wrist Curl
Lever Grip
Barbell Reverse Wrist Curl
Sit and grasp bar with narrow to shoulder width overhand grip. Rest forearms on thighs with wrists just beyond knees.
Dumbbell Reverse Wrist Curl
