Older Arm Workouts

Hey there!

Here are some of my older arm workouts.

1.
Warm-up: 10 minute Bike

Spider Curls: 2 sets of 15

Super Set 1x2:
Dumbbell Curls: 20 reps at 10 pounds
Hammer Curls: 20 reps at 10 pounds
Palm up Machine Curls: 10 reps
Knuckle Up Machine Curls: 10 reps

Super Set 2x2:
Triceps Push Down: 20 reps
Triceps Pull Down: 20 reps
Triceps Push Down (Rope): 20 reps

2.
Warm-up: 10 minute row

Spider Curls: 15 reps, 15 reps, 15 reps (increase by 5 pounds)

Super Set 1x3 (increase weight by 5 pounds on 3 set):
Dumbbell Curls: 10 reps
Hammer Curls: 10 reps

Super Set 2x3:
Easy Bar Curls: 12 reps
Palm Down Bar Curls: 12 reps

Super Set 3x3:
Triceps Push Downs: 12 reps
Triceps Pull downs (Rope): 12 reps
Triceps Bar Pulls - Palm Up: 12 reps

3,
Warm-up: 15 minute ARC

Super Set 1x3:
Triceps Push Down: 10-12 reps
Triceps Kick Back: 10-12 reps
Triceps Pull Down: 10-12 reps

Steam Engines: Wall to Wall x2

Super Set 2x3:
Dumbbell Curl: 10-12 reps
Rope Curl: 10-12 reps
Bar Curl: 10-12 reps

Walking Lunges w/Trunk Twist

Chest Press: 4 sets of 12-15 reps

4.
Warm-up: 15 minute ARC

Super Set 1x3:
Rope Pull Downs: failure plus 5
Over the Shoulder Pull: 10-12 reps each arm
Pull Down and Extend: 10 reps each arm

Super Set 2x3:
Rope Pull Ups: failure plus 5
Bending Pull Across and Extend: 10-12 reps
Rope Pull Forward: 12 reps

5.
Warm-up: 20 minute Row

Circuit x4:
Dumbbell Curls: 12-15 reps
Hammer Curls: 12-15 reps
Preacher Curls: 12-15 reps
Triceps Pull Down: 12-15 reps
Triceps Push Downs: 12-15 reps
Triceps Kickbacks: 12-15 reps
Skull Crushers: 12-15 reps