Johanna Dejager advice for arms

Bicep Workouts that will make you grow.

Workout #1 # of Sets # of Reps
Standing Dumbbell Curls 4-5 sets 8-10 reps
Seated Incline Curls 4-5 sets 8-10 reps
Preacher Curls 4-5 sets 8-10 reps



Workout #2 # of Sets # of Reps
Preacher Curls 4 sets 7-9 reps
Standing Dumbbell Curls 4 sets 7-9 reps
Cable Preacher Curls (optional) 4 sets 7-9 reps
Concentration Curls 4 sets 8-10 reps



Tricep Workouts that will make you grow.


Workout #1 # of Sets # of Reps
Lying Barbell Triceps Extensions 5 sets 6-9 reps
Close Grip Bench Presses 5 sets 6-9 reps
Pulley Pushdowns 5 sets 8-9 reps



Workout #2 # of Sets # of Reps
Close Grip Bench Presses 4-5 sets 8-10 reps
Pulley Pushdowns 4 sets 8-10 reps
Seated One Arm Dumbbell
Triceps Extensions		 3 sets 8-10 reps