Muscle Building Arm Workout

2 mile run (warm up)

Barbell Bench Press Wide Grip X 15

Barbell bent over row X 15

:30 cardio

Repeat X 3

Barbell Bench Press Close Grip X 15

Barbell Curl lower half X 7

Barbell Curl top half X 7

Full Barbell Curl X 7

:30 Cardio

Repeat X 3

Dumbbell Shoulder Extension lifts X 15

Dips X 20

:30 Cardio

Repeat X 3

Skull crushers X 15

Chest Flys X 15

:30 Cardio

Repeat X 3

Lat pull down X 15

Seated Row X 15

Repeat X 3