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arms
Advanced
day 26 arm day
Round 1 - Repeat 3 times
Overhead Extension Dumbbell
reps
Skull Crushers Barbell
reps
Hammer Curls Dumbbell
reps
Round 2 - Repeat 3 times
Reverse Tricep Extensions
reps
Tricep Kick Backs Dumbbell
reps
Seated Concentrated Dumbbell Curls
reps each
Round 3 - Repeat 3 times
Cross Tricep Extensions
reps each
Dumbbell Bicep Curls 21s
reps
Pronated Curls
reps
Round 4 - Repeat 3 times
Rear Delt Fly's Dumbbell
reps
Lateral Raises Dumbbell
reps
Dumbbell Forearm Curls Pronated
reps
Dumbbell Shoulder Shrugs
reps
Farmer Walks Dumbbell
seconds
Round 5 - Repeat 3 times
Handstand Hold
max hold
