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Push - Pull - Legs - Push - Pull - Legs - REST - Arms (Calisthenics) - Arm wrestling - REST
ARMS AND ARM WRESTLING WORKOUT AT HOME ALWAYS
HOME WORKOUT -
Push:
Dumbbell Bench Press
Pushups
Decline Pushups
Overhead Raise
Tricep Kickbacks
Dumbbell Shoulder Press
Lateral Raises
Front Raises
Pull:
Pullups
Resistance-Band Rows
Dumbbell Rows
Dumbbell Shrugs
Concentration Curls
Seated Curls
Strict Curls
Legs:
Bulgarian Split Squats
Goblet Squats
Single Leg Calf Raises
Hamstring focused Lunges/Good Mornings
Arms (Calisthenics):
Chinups
Close-grip Pullups
Dips
Diamond Pushups
Tricep Extensions
Arm wrestling:
Pronation
Wrist Curls (Bag)
Wrist Curls (Fat Grip)
Towel Pullups
Hammer Curls
KARTIKEYA GYM WORKOUT -
Push:
Barbell Bench Press
Incline Dumbbell Bench Press
Incline Dumbbell Chest Flies
Skullcrusher + Close Grip Bench Press
Rope Pushdown
Lateral Raises
Front Raises
Shoulder Press
Pull:
Pullups
Lat Pulldown
Barbell Rows Overhand-grip
Barbell Rows Underhand-grip
Shrugs
Strict Curls
Preacher Curls
Incline Dumbbell Curls
Legs:
Barbell Squat
Bulgarian Split Squats
Single Leg Calf Raise
Hamstring focused Lunges/Good Mornings
NB GYM WORKOUT -
Push:
Barbell Bench Press
Incline Dumbbell Bench Press
Pec Deck
Skullcrusher + Close Grip Bench Press
Tricep Pushdown
Lateral Raises
Shoulder Press
Pull:
Lat Pulldown
Machine Rows Lats
Machine Rows Midback
Shrugs
Barbell Rows Overhand-grip
Preacher Curls
Incline Dumbbell Curls
Legs:
Legpress
Hack Squat/Leg Extensions/Barbell Squat
Calf Raise Machine
Deadlift
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