All the exercises you should do for each part of your arm:
(Save this for the next time you hit the gym)
~ SHOULDERS/DELTS ~
Overhead Press (All) 3x8
Incline Landmine Press (Anterior) 3x10
Cable Front Raise (Anterior) 3x12
DB Lateral Raise (Medial) 3x12
Face Pulls (Posterior & Traps) 3x12
~ BICEPS ~
EZ Bar Curls 3x12
Chin-ups (All) 3x til failure
Concentration Curls 3x10
Cable Hammer Curls (Brachialis & Long) 3x12
~ TRICEPS ~
Rope Pulldown (All) 3x12
Skullcrushers (All) 3x10
Overhead Tricep Extension (Long) 3x12
~ FOREARMS ~
Farmer's Carry 3x60seconds
Reverse Grip Curl 3x10
Wrist Curl 3x10
~ BEST COMPOUND MOVEMENTS ~
Diamond Push-ups 3x til failure
Seated Arnold Press 3x10
Overhead Press 3x8
Skullcrushers 3x10
Incline Bench 3x10
Pull-ups 3x til failure
Dips 3x til failure
OTHER MUSCLE GROWTH ADVICE:
- Machines and cables are often best for hypertrophy
- 150g protein minimum
- Progressive overload
- 5g creatine daily
- Rest when sore
- Sleep 7+ hours
- Limit cardio
- No alcohol
And remember:
Consistency & patience is required.
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