ARMS WORKOUTS

BICEPS

1. Barbbell Biceps Curl
2. Dumbbell biceps curl
3. Preacher Curl
4. Hummer Curl
5. Incline Dumbbell Curl
6. Reverse Barbbell Curl
7. Concentration Curl
8. High Pulley Machine Curl

TRICEPS

1. Cable Push Down
2. Cable Reverse Push Down
3. Dumbbell Kick Back
4. Triceps Dips
5. One arm Dumbbell Over-head Triceps Extension
6. Dumbbell Over-head Triceps Extension 
7. Barbbell Over-head Triceps Extension

Please don't do all of these in one day