ARM DAY EXERCISES
PUSH-PULL WORKOUT
4
4
Arm Workout
What Is The Best Upper Body Workout?
The most effective upper body strength workouts combine isolation exercises and complex multi-joint exercises.
Arm Workout
What are your upper body 'push' and 'pull' muscles?
The upper body "push" muscles are the shoulders, chest and triceps while the "pull" muscles are the back and biceps.
Arm Workout
CHEST
PRESS
1
Targets:
Chest (pecs), shoulders (deltoids) and triceps.
KNEELING
SINGLE
ARM PRESS
2
Targets:
The deltoid muscles, hips and core.
SINGLE ARM
BACK ROW
3
Targets:
Hamstrings, glutes, hips, calves, lower back and core.
FLIP GRIP
BICEP CURL
4
Targets:
The long and short heads of the biceps muscle (upper arms).
1. Chest Press
2. Kneeling Single Arm Press
3. Single Arm Back Row
4. Flip Grip Bicep Curl
DO IT:
Perform for 40 seconds work, 10 seconds rest.
Screenshot
Workout
FULL Workout
Try the FULL
30-Minute
ARM DAY!
FULL Workout
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