3 Weeks Out Arm Workout
CLOSE GRIP BENCH PRESS
SET 1: 10 reps
SET 2: 10 reps
SET 3: 8 reps
SET 4: reverse drop set (refer to video)
*rest 60-75 seconds in between sets

DUMBBELL HAMMER CURLS
SUPERSET A
SET 1: 10 reps each arm, 5 together
SET 2: 10 reps each arm, 5 together
SET 3: 10 reps each arm, 5 together

DUMBBELL OVERHEAD TRICEP EXTENSION
SUPERSET A
SET 1: 20 reps
SET 2: 18 reps
SET 3: 15 reps
*rest 60-75 seconds in between sets

STRAIGHT BAR CURLS
SUPERSET B
SET 1: 20 reps
SET 2: 20 reps
SET 3: 20 reps

STRAIGHT BAR TRICEP EXTENSIONS
SUPERSET B
SET 1: 20 reps
SET 2: 20 reps
SET 3: 20 reps
*rest 45-60 seconds with arms overhead in between sets

TRICEP ROPE EXTENSIONS 2 VARIATIONS
SUPERSET C
SET 1: 10 reps each variation
SET 2: 10 reps each variation
SET 3: 10 reps each variation

SINGLE ARM MACHINE PREACHER CURLS
SUPERSET C
SET 1: 10 reps high, 10 reps low each arm
SET 2: 10 reps high, 10 reps low each arm
SET 3: 10 reps high, 10 reps low each arm
*rest 60-75 seconds in between sets

DIAMOND PUSHUPS
SUPERSET D
SET 1: to failure
SET 2: to failure
SET 3: to failure

MACHINE PREACHER CURLS
SUPERSET D
SET 1: 15 reps
SET 2: 15 reps
SET 3: 15 reps
*rest 60-75 seconds in between sets