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  • Beginner Male Day 2 - Arms

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    Alex Duka
    20 views9 pages
    This document outlines a 6-week arm workout program consisting of 7 exercises targeting the biceps and triceps muscles. Each exercise lists target repetitions and sets to complete over the course of the 6 weeks, with space to log actual repetitions and weight used for each set. The goal is to progress repetitions, sets, or weight used for each consecutive week.

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    This document outlines a 6-week arm workout program consisting of 7 exercises targeting the biceps and triceps muscles. Each exercise lists target repetitions and sets to complete over the course of the 6 weeks, with space to log actual repetitions and weight used for each set. The goal is to progress repetitions, sets, or weight used for each consecutive week.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    Download as pdf or txt
    20 views9 pages

    Beginner Male Day 2 - Arms

    Uploaded by

    Alex Duka
    This document outlines a 6-week arm workout program consisting of 7 exercises targeting the biceps and triceps muscles. Each exercise lists target repetitions and sets to complete over the course of the 6 weeks, with space to log actual repetitions and weight used for each set. The goal is to progress repetitions, sets, or weight used for each consecutive week.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 9

    Table of Contents

    EXERCISE 1: SEATED DUMBBELL BICEPS CURL ............................................ 3

    EXERCISE 2: ROPE TRICEPS PUSH DOWN .................................................... 4

    EXERCISE 3: MACHINE PREACHER BICEPS CURL .......................................... 5

    EXERCISE 4: BODYWEIGHT OR MACHINE TRICEPS DIP ................................ 6

    EXERCISE 5: DUMBBELL BICEPS HAMMER CURL ......................................... 7

    EXERCISE 6: CABLE TRICEPS KICK BACK ...................................................... 8

    EXERCISE 7: BARBELL BICEPS CURL............................................................. 9

    2
    Exercise 1: Seated Dumbbell Biceps Curl
    Target: 10 Reps x 3 Sets

    Set 1 Set 2 Set 3 Set 4 Set 5

    Week 1 Reps

    Weight
    Week 2 Reps

    Weight
    Week 3 Reps

    Weight
    Week 4 Reps

    Weight
    Week 5 Reps

    Weight
    Week 6 Reps

    Weight
    Notes:

    3
    Exercise 2: Rope Triceps Push Down
    Target: 10 Reps x 3 Sets

    Set 1 Set 2 Set 3 Set 4 Set 5

    Week 1 Reps

    Weight
    Week 2 Reps

    Weight
    Week 3 Reps

    Weight
    Week 4 Reps

    Weight
    Week 5 Reps

    Weight
    Week 6 Reps

    Weight
    Notes:

    4
    Exercise 3: Machine Preacher Biceps Curl
    Target: 10 Reps x 3 Sets

    Set 1 Set 2 Set 3 Set 4 Set 5

    Week 1 Reps

    Weight
    Week 2 Reps

    Weight
    Week 3 Reps

    Weight
    Week 4 Reps

    Weight
    Week 5 Reps

    Weight
    Week 6 Reps

    Weight
    Notes:

    5
    Exercise 4: Bodyweight or Machine Triceps Dip
    Target: 8 Reps x 3 Sets

    Set 1 Set 2 Set 3 Set 4 Set 5

    Week 1 Reps

    Weight
    Week 2 Reps

    Weight
    Week 3 Reps

    Weight
    Week 4 Reps

    Weight
    Week 5 Reps

    Weight
    Week 6 Reps

    Weight
    Notes:

    6
    Exercise 5: Dumbbell Biceps Hammer Curl
    Target: 10 Reps x 3 Sets

    Set 1 Set 2 Set 3 Set 4 Set 5

    Week 1 Reps

    Weight
    Week 2 Reps

    Weight
    Week 3 Reps

    Weight
    Week 4 Reps

    Weight
    Week 5 Reps

    Weight
    Week 6 Reps

    Weight
    Notes:

    7
    Exercise 6: Cable Triceps Kick Back
    Target: 10 Reps x 3 Sets

    Set 1 Set 2 Set 3 Set 4 Set 5

    Week 1 Reps

    Weight
    Week 2 Reps

    Weight
    Week 3 Reps

    Weight
    Week 4 Reps

    Weight
    Week 5 Reps

    Weight
    Week 6 Reps

    Weight
    Notes:

    8
    Exercise 7: Barbell Biceps Curl
    Target: 10 Reps x 3 Sets

    Set 1 Set 2 Set 3 Set 4 Set 5

    Week 1 Reps

    Weight
    Week 2 Reps

    Weight
    Week 3 Reps

    Weight
    Week 4 Reps

    Weight
    Week 5 Reps

    Weight
    Week 6 Reps

    Weight
    Notes:

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