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The Ultimate Arm Workout Routine

Day 1 Exercise 4

Inverted Row (Not Shown)

Sets: 4 Reps: 10

Lie underneath a bar (set one up in a power rack at hip level or use the bar in a Smith machine) and grab it overhand with palms more than shoulder-width apart. Allow your body to hang beneath the bar, a few inches above the floor. Now squeeze your shoulder blades together and pull yourself straight up until your back is fully contracted. Make It Easier:If you can’t raise your chest to the bar, bend your knee 90 degrees and rest your feet flat on the floor.

Day 1 Exercise 5

Feet-Elevated Pike Pushup

Sets: 4 Reps: 6

Get into pushup position with your feet on a bench. Walk your hands back so that your butt points straight up in the air. Lower your body until your head is just above the floor and then push yourself back up. Keep your abs braced throughout.

Day 1 Exercise 6

Barbell Curl (Not Shown)

Sets: 4 Reps: 5

Hold a straight bar with a shoulder-width grip. Keeping your elbows braced against your sides, curl the bar up. Return to the starting position and extend your elbows fully.