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
4
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
4
Triceps Pushdown

Triceps Pushdown

use rooe. squeeze hard at the bottom.
Set
KG
Reps
1
2
3
4
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
4
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