Arms Workout Plan

MONDAY	Biceps MASS
TUESDAY	Triceps MASS
WEDNESDAY	---
THURSDAY	Biceps DEFINITION
FRIDAY	Triceps DEFINITION
SATURDAY	---
SUNDAY	---

MONDAY – BICEPS MASS
Numbers	Exercises	Sets	Reps/set
1	Standard Grip Barbell Curl + Close Grip  Barbell Grip	3	8
2	Dumbbell hammer curl + DB Incline Curl	3	8
3	Machine Preacher Curl	3	8
4	Reverse Cable Curl + DB Wrist Curl	2	8

NOTE: Rest 90sec after every set

TUESDAY – TRICEPS MASS
Numbers	Exercises	Sets	Reps/set
1	Decline Barbell Skull Crusher + Barbell  Tricep presses	3	8
2	Triceps Press downs	3	8
3	Triceps Machine Press down	3	8
4	DB Overhead Extension	3	8

NOTE: Rest 90sec after every set

THURSDAY – BICEPS DEFINITION
Numbers	Exercises	Sets	Reps/set
1	Cable Curl	3	16
2	DB Single Hand Curl (Wrist Inwards)	3	16
3	DB Frog Conc. Curl	3	16
4	Lat Bar Curl + Cable Higher Angle Curl	3	16

NOTE: Rest 45sec after every set

FRIDAY – TRICEPS DEFINITION
Numbers	Exercises	Sets	Reps/set
1	Incline Barbell Skull Crusher	3	16
2	Cable Underhand Pressdown	3	16
3	Cable Kick back	3	16
4	Triceps Dench Dips	3	16

NOTE: Rest 45sec after every set