Heres a quick post

ARM workout will upload videos of them later, i have them just need to put them together

so Arm day, When im in uni i dont have arms day, but back at home i do.. routine changes with my different gym partners.

Well here is a typical Arm day.

Dumbell bicep curl
1 set light, slow and about 10-14 reps to get the blood flow

3 sets increasing weight as much as i can. 8-10 reps.

Hammers
3 sets, 10 reps

Bicep curl with the easy bar
3 sets 10 reps

and then cables
ill name this cable 1, which is where you use the long bar attached to the bottom and do curls from there

cable 2, where you use both sides and do curls.

will uplaod a video to explain this better

and finish with smith machine curls
3 sets 10 reps

all of these are 3 sets 10 reps with the weights increasing as much as i can, but i try my best to get 10 reps, if not take a little spot from your spotter or your other arm if you are doing single curls.

Triceps

Rope pull down on the cables
3 sets 10 reps

single arm cable pull down
3 sets 10 reps

skull crushers
3 sets 10 reps

sideways single arm cable pull down
3 sets 10 reps

This is just a arm workout i have been doing to try work on my arms alot more, as they are a weak part of my body, say compared to my back.

If you are just starting off i suggest you only do 2-3 exercises listed above to help you slowly get into the routine.

Hope this helps

Videos of these excercises up in the next update