Build strong, defined arms and a rock-solid core using machines for maximum control and muscle activation. Expect a satisfying pump and a real burn through your midsection!
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Arm Circle
2 sets × 30s, 30s
Shoulder Roll
2 sets × 20s, 20s
Thoracic Rotation
Cat-Cow
1 set × 45s
Bicep Curl - Machine
4 sets × 12 reps, 12 reps, 12 reps, 12 reps
Triceps Extension - Machine
Bicep Curl (Standing) - Cable
1 set × 10 reps
Triceps Pushdown - Cable
Preacher Curl - Machine
3 sets × 10 reps, 10 reps, 10 reps
Triceps Dip - Machine
Crunch - Cable
3 sets × 15 reps, 15 reps, 15 reps
Cable Woodchop (Low to High) - Cable
3 sets × 12 reps, 12 reps, 12 reps
Hanging Knee Raise
Plank
1 set × 40s
Bicycle Crunch
1 set × 20 reps
Child's Pose
Triceps Stretch - Overhead
1 set × 30s
Bicep Wall Stretch - Body Only
Supine Spinal Twist