WOD : Arms Workout

Beginners

Warm Up 

Barbell Up Right Row 2 x 15 

 Workout 

Single Arm Side Raise 2 x 15 - 12 

Shoulder Dumbbell Press 3 x 20 - 15

Shoulder Side Raise 3 x 20 - 25 

Dumbbell Front Raise 3 x 15 - 20 

Standing Dumbbell Press Into Shoulder Press 2 sets till failure 

Barbell Curls 2 x 15 - 12 

Triceps Lying Extensions 2 x 15 - 12

EZ Bar Curls 3 x 10 - 12 

Triceps Overhead Extensions 2 x 12 - 10

Dumbbell Curls 2 sets till failure 

Dips 2 sets till failure 

For beginners, focus on the repetition and it is okay to perform it with lighter weight.

Advanced

Barbell Up Right Row 3 x 15 

Workout 

Single Arm Side Raise 2 x 12 ( Strict Form. Raise and hold. )

Shoulder Dumbbell Press 5 x 15 - 10

Shoulder Side Raise 5 x 20 - 15

Dumbbell Front Raise 3 x 15 - 12 

Standing Dumbbell Press Into Shoulder Press 2 sets till failure 

Barbell Curls 3 x 15 - 12 

Triceps Lying Extensions 3 x 15 - 12

EZ Bar Curls 3 x 10 - 12 

Triceps Overhead Extensions 3 x 12 - 10

Dumbbell Curls 2 sets till failure 

Dips 2 sets till failure 

For advanced, focus on contraction. Start with lower weight, higher repetitions and lower the repetitions as the weight increases every sets.

Challenge yourself by minimizing your rest time. 

Never Give Up. Never Give In. Never Back Down. 

Where Champions Are Made.