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)

    try 12 reps now.
    Set
    KG
    Reps
    1
    2
    3
    Rear Delt Reverse Fly (Cable)

    Rear Delt Reverse Fly (Cable)

    set on level 5
    Set
    KG
    Reps
    1
    2
    3
    4
    EZ Bar Biceps Curl

    EZ Bar Biceps Curl

    wide grip. short head.
    Set
    KG
    Reps
    1
    2
    3
    4
    Overhead Triceps Extension (Cable)

    Overhead Triceps Extension (Cable)

    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
    4
    Triceps Rope Pushdown

    Triceps Rope Pushdown

    reverse grip, straight bar.
    Set
    KG
    Reps
    1
    2
    3
    EZ Barbell Preacher Curl

    EZ Barbell Preacher Curl

    ez barbell curl, close grip.
    Set
    KG
    Reps
    1
    2
    3
    Seated Incline Curl

    Seated Incline Curl

    Set
    KG
    Reps
    1
    2
    3