Month 2 arms.

Contributed by: JR

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Workout A

• Back biceps shoulders

• Arnold Press - Dumbbell
  4 sets × 8 reps
• Barbell 21 - Barbell
  3 sets × 21 reps
• a. Lateral balance row - Dumbbell
  3 sets × 15, 12, 12 reps
• b. Lat Diamond Drops - Dumbbell
  3 sets × 15, 12, 12 reps
• a. Rope curls - Cable
  5 sets × 8 reps
• b. Lat Pull Down - Cable
  5 sets × 8 reps
• a. Cable Beach curls - Cable
  4 sets × 8 reps
• b. Bent over dumbbell fly - Dumbbell
  4 sets × 8 reps
• Assisted Pull Ups - Cable
  3 sets × 10, 12, 15 reps

Workout C

• Chest and triceps

• skull crushers - Dumbbell
  0 sets × 12 reps
• a. Incline Chest Press - Cable
  5 sets × 8 reps
• b. Diamond push ups - Bodyweight/Weighted
  5 sets × 12 reps
• V push ups - Bodyweight/Weighted
  4 sets × 8 reps
• Bench dumbbell fly - Dumbbell
  4 sets × 12, 15, 15, 12 reps
• Cable step flies - Cable
  3 sets × 12 reps
• Kickback - Dumbbell
  3 sets × 12 reps
• a. Tricep dips - Bodyweight/Weighted
  3 sets × reps
• b. Push-up - Bodyweight/Weighted
  3 sets × reps