Arm WOD – Arm Day Workout For Strong, Lean Arms

Achieve lean, strong arms with this solid arm WOD by Hunter Chilton. This workout will require equipment for each exercise. It will hit your arms at all different angles for all over muscle development.

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Table of Contents

Arm WOD

This arm workout requires several pieces of weightlifting equipment and is best done at a gym if you don’t have all of the equipment at home.

Equipment

Warm Up

Perform your preferred arm stretches and warm up before proceeding to the workout. Not sure what to do? Check out this 5 minute upper body warm up.

Workout

Alternating bicep curls (4 sets x 12 reps)
Reverse Close Grip Cable Push Downs (4 sets x 12 reps)
Close Grip (V-BAR) Cable Push Downs (4 sets x (15,12,10,8) reps)
Straight Bar Close Grip Curls (4 sets x 12 reps)
Standing Wide Grip Curls (4 sets x 15 reps)
Incline Bench Overhead Tricep Cable Extensions (4 sets x 12 reps)
Single Arm Tricep Cable Push Downs (2 sets x 20 reps)
Single Arm Cable Hammer Curls (2 sets x 20 reps)

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