Month 1 arms

Contributed by: JR

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Routine B

• a. Bent-over Row - Barbell
  3 sets × 12 reps
• b. Lat Pull Down - Cable
  3 sets × 12 reps
• c. Seated Row - Cable
  4 sets × 8 reps
• d. 3 Way Curls - Cable
  4 sets × 8 reps
• a. Lat Diamond Drops - Dumbbell
  4 sets × 8 reps
• b. Hammer Curl - Dumbbell
  3 sets × 12 reps
• c. Discos - Dumbbell
  4 sets × 8 reps
• d. Assisted Pull Ups - Cable
  2 sets × reps

Routine C

• Push day Shoulders triceps and chest

• a. Bench Press - Barbell
  3 sets × 12 reps
• b. Shoulder Press - Dumbbell
  3 sets × 15, 12, 12 reps
• c. skull crushers - Dumbbell
  3 sets × 15, 12, 12 reps
• d. 4 Way Shoulder Rotation - Dumbbell
  3 sets × 10 reps
• a. Reverse Lat Flies - Dumbbell
  3 sets × 12 reps
• b. Upright Row - Cable
  3 sets × 10, 12, 12 reps
• c. Single arm press down - Cable
  3 sets × 12 reps
• d. Tricep Rope extension - Cable
  3 sets × 15, 12, 12 reps