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The Ultimate Arm Workout Routine

Day 1 Exercise 1

Close-Grip Incline Bench Press (Not Shown)

Sets: 5 Reps: 5

Set an adjustable bench to a 30- to 45-degree incline, and lie on it. Grab the bar with an overhand, shoulder-width grip. Lift the bar off the rack and lower it to the upper part of your chest. Once the bar touches your chest, push your feet hard into the floor and press up.

Day 1 Exercise 2

Weighted Chinup (Not Shown)

Sets: 5 Reps: 5

Attach a weight around your waist or hold a dumbbell between your feet and perform a chinup as normal.

Day 1 Exercise 3

Neutral Grip Bench Press

Sets: 6 Reps: 4

Grab dumbbells and lie on a bench. Squeeze your shoulder blades down and together and arch your lower back. Position the weights at the sides of your chest with palms facing each other. Press the weights over your chest.