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Workout 3 arms

Arms #3:


Bench Press 2.5 lb plates get up to 5 plates on each side.  10 set pyramid

Start by doing 10 reps with bar only

Add one plate each side, do 20 or 15

Add one plate each side, do 15 or 10

Add one plate each side, do 10 or 7

Add one plate each side, do 5 or 3

Then do in reverse..


Bent over row

Long bar and v-bar to pull up on. Drop set of 10 reps each. Bend knees a bit and pull shoulders back

10 lbs, 10 reps

20 lbs, 10 reps

30 lbs, 10 reps

40 lbs, 10 reps

50 lbs, 10 reps

Then in reverse


Incline chest press machine – 10 lbs (the individual arm one in the corner)  4 sets of 12 (or 10 if need be)

Seated Cable Row (machine) 70 lbs – 4 sets of 12


Shoulder exercises with red band – 3 sets of 10 each. One exercise each set then start over again

Range of motion circles (wrap around hands and bring from front to back and back to front

Rear delt fly (straight out in front of face, and pull out to side)

Lateral Raise – step on red band and pull out laterally to side to shoulder length, controlled motions up and down




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