This is mh favourite arm routine!

This is my two-day routine for strong arms:

 

Day 1

 

    Warm-up: 5 minutes of dynamic stretching

    Bicep curls + shoulder press – 12 reps – 4 sets

    Incline row – 15 reps – 4 sets

    Shoulder push-up – 10 reps – 4 sets

 

Day 2

 

    Warm-up: 5 minutes of dynamic stretching

    Standing cable bicep curl - 3 sets of 15 reps

    Overhead rope tricep extension - 3 sets of 15 reps

    Dumbbell curl - 3 sets of 15 reps

    Close-grip bench press - 3 sets of 15 reps