Follow workout plans to make working out easier!

Track your workouts online & on your mobile device

Never miss a workout with scheduled workouts

Get notifications to keep your workouts on track

Are you a staff member, coach, or gym owner? See how we can help

Ultimate Arms Workout

1 Week / 1 Day per Week / Intermediate

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Weight	Rest
	Chin Up	Chin Up 3 sets, 12 reps	3	12	--	--:--
	TRX Push Up	TRX Push Up 3 sets, 12 reps, 00:30 rest	3	12	--	00:30
Tempo: 3-1-2-0
	Cable Bicep Face Curl	Cable Bicep Face Curl 3 sets, 12 reps	3	12	--	--:--
Tempo: 2-2-2-0
	Dips	Dips 3 sets, 12 reps, 00:30 rest	3	12	--	00:30
	Rope Tricep Pushdown	Rope Tricep Pushdown 3 sets, 12 reps	3	12	--	--:--
Tempo: 3-0-3-1
	Cable Cross Body Bicep Curl	Cable Cross Body Bicep Curl 3 sets, 12 reps, 00:30 rest	3	12	--	00:30
Tempo: 3-0-3-1
	Band Bicep Curl	Band Bicep Curl 3 sets, 12 reps	3	12	--	--:--
Tempo: 3-0-3-1
	Cable Tricep Kickback	Cable Tricep Kickback 3 sets, 12 reps, 00:30 rest	3	12	--	00:30
Tempo: 3-0-3-1
	Plate Bicep Curls	Plate Bicep Curls 1 sets, MAX reps	1	MAX	--	--:--	Finisher
Tempo: 10-0-6-2