Believe me, when I say, the most effective lifts are often the most basic. Execute these four exercises correctly in your next arm workout and reap the rewards.

Recommended frequency: 1 time per week.

Compact

Extended

  • 4 sets

    12 reps

    4 sets

    12 – 8 – 8 – 12

    4 sets

    12 reps

    4 sets

    12 – 8 – 8 – 12

Rest 60 seconds

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Rest 30 seconds

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Rest 40 seconds

0

Rest 90 seconds

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Rest 120 seconds

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