いしぐれしんごでふ。's video: Current Arm Workout 12 Exercises

I do heavy weight exercises the first and second exercise for bigger muscles. In heavy weight exercise, the purpose is to increase the weight more than right foam. In first arm exercise, I use recoil with EZ bar curls. The second exercise is narrow bench press for bigger triceps.This is good exercise for build triceps. 1 EZ bar curl 75kg 2sets 8reps 2 Narrow bench press 85ks 2sets 13 reps 3 Dumbbell hammer vurl 3 sets 15 reps 4 EZ bar skull crusher 2sets 45kg 9 reps 5 Incline dumbbell curl 3sets 12 reps 6 One hand cable press down 3sets 12 reps 7 Cable preacher curl 3sets 12 reps 8 Cable extension 3sets 15 reps 9 Dumbbell arm blaster curl 21 reps each range 10 Reverse grip press down 3sets 15 reps 11 Dumbbell spider curl 3sets 12reps 12 Cable press down 3 sets 15 reps