AT-HOME ARM WORKOUT
1 WEEK1 DAY10 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Push-Up Ladder V·05 | 1 | To failure |
| LADDER | ||
| Manual Resistance One-Arm Biceps Curl V·16 | 1 | 5 |
| Manual Resistance One-Arm Cross-Body Curl V·03 | 1 | 5 |
| Manual Resistance One-Arm Preacher Curl V·11 | 1 | 5 |
| Bench Dip V·01 | 8 | 20 sec. |
| Dumbbell Concentration Curl V·03 | 3 | To failure |
| EXTENDED SET | ||
| One-Arm Dumbbell Curl V·10 | 3 | To failure |
| Dumbbell Kickback V·05 | 3 | To failure |
| EXTENDED SET | ||
| Dumbbell Overhead Triceps Extension V·06 | 3 | To failure |
| Table Curl Ladder V·67 | 3 | To failure |
| LADDER | ||
| STAGE CLEAR! TOTAL VOLUME | 27 | 15 REPS |