Gympal

Shoulders, bicep and tricep. ARNOLD SPLIT.

Created by Lukasz Staniszewski
Lukasz Staniszewski
Shoulder Press (Machine Plates)

Shoulder Press (Machine Plates)

use heavy weights here.
Set
KG
Reps
1
2
3
4
Single Arm Lateral Raise (Cable)

Single Arm Lateral Raise (Cable)

Set
KG
Reps
1
2
3
4
Upright Row (Cable)

Upright Row (Cable)

Set
KG
Reps
1
2
3
Rear Delt Reverse Fly (Cable)

Rear Delt Reverse Fly (Cable)

Set
KG
Reps
1
2
3
4
EZ Bar Biceps Curl

EZ Bar Biceps Curl

wide grip.
Set
KG
Reps
1
2
3
Overhead Triceps Extension (Cable)

Overhead Triceps Extension (Cable)

Set
KG
Reps
1
2
3
Seated Incline Curl

Seated Incline Curl

single hand cable curl.
Set
KG
Reps
1
2
3
Triceps Pushdown

Triceps Pushdown

use rooe. squeeze hard at the bottom.
Set
KG
Reps
1
2
3
Hammer Curl (Dumbbell)

Hammer Curl (Dumbbell)

Set
KG
Reps
1
2
3
Triceps Rope Pushdown

Triceps Rope Pushdown

straigh bar.
Set
KG
Reps
1
2
3