{GH} – Arms & Calves


{GH} – Arms & Calves

Arms & Calves

(triceps)

close-grip bench – 4 sets 6-10 reps
skull crushers- 3 sets of 10-12 reps
Pushdowns – 3 sets of 10-12 reps
reverse grip pushdown- 3 sets of 15 reps

(biceps)

standing barbell curl – 4 sets of 6-10 reps
seated incline dumbbell curls- 3 sets of 8-10 reps
hammer curls with dumbbells- 3 sets of 8-10 reps
Cable curls- 3 sets of 15 reps

(forearm)

reverse wrist curl- 3 sets of 10- 15 reps
wrist curl- 3 sets of 10-15 reps

Calves

seated calf raises – 3 set of 8-12 reps
standing calf raises – 3 set of 8-12 reps

(Did not record calves)

++ AFF Link here ++

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