Arm Day
TRICEPS
Cable Pushdown
Warm up set - Light 12-15 Reps
4 Sets 8-10 Reps
GIANT SET: 3 Sets 10-12 Reps
Skull Crushers
Pullovers
Close Grip Bench Press
Tricep Press
4 Sets 8-10 Reps
GIANT SET: 3 Sets 10-12 Reps
Overhead Cablepull
One-arm Reverse Cable Pushdown
Reverse Pushdown
BICEPS
Cable Rope Curls
4 Sets 8-10 Reps
GIANT SET: 3 Sets 10-12 Reps
Dumbbell Curls
Incline Dumbbell Curls
Barbell Curl
Preacher Curl
3 Sets (Ladder) 1 rep, 2 reps, 3 reps... 10 reps
https://youtu.be/O9DWhF0ePj0