Hypertrophy Workout (Day 5) - ARMS

Hypertrophy Workout (Day 5) - ARMS

WORKOUT OPTIONS:
- Do all exercises once, and then repeat 3 more times like a circuit (with a 10-second rest between exercises) OR
- Do each exercise for 3 sets (with a 1-minute rest between sets)

GOALS:
- For toning - aim for 15-20 reps per set
- For hypertrophy - aim for 8-10 reps per set
- For strength - aim for 3-5 reps per set

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Hypertrophy Workout (Day 5) - ARMS
  • Barbell Curls - (All Views)
    00:30
    Barbell Curls - (All Views)

    Barbell Curls - (All Views)

    ///// PRIMARY MUSCLES WORKED

    BICEPS
    - Biceps brachii
    - Brachialis
    - Biceps brachii, long head
    - Biceps brachii, short head

    ///// SECONDARY MUSCLES WORKED

    NECK
    - Sternocleidomastoid
    - Scalenes
    - Sternohyoid
    - Omohyoid

    SHOULDERS
    - Anterior deltoid
    - Middle deltoid
    ...

  • Triceps Extensions - (All Views)
    00:30
    Triceps Extensions - (All Views)

    Triceps Extensions - (All Views)

    ///// PRIMARY MUSCLES WORKED

    TRICEPS
    - Triceps brachii, lateral head
    - Triceps brachii, long head
    - Triceps brachii, medial head

    ///// SECONDARY MUSCLES WORKED

    SHOULDERS
    - Posterior deltoid

    BACK
    - Latissimus dorsi
    - Teres major
    - Subscapularis

    CHEST
    - Pectoralis major...

  • Low-Pulley Curls - (All Views)
    00:30
    Low-Pulley Curls - (All Views)

    Low-Pulley Curls - (All Views)

    ///// PRIMARY MUSCLES WORKED

    BICEPS
    - [R] Biceps brachii
    - [R] Brachialis

    ///// SECONDARY MUSCLES WORKED

    NECK
    - [R] Levator scapula
    - [R] Splenius capitis
    - [R] Sternocleidomastoid
    - [R] Scalenes

    SHOULDERS
    - [R] Anterior deltoid
    - [R] Middle deltoid
    - [R] Posterior ...

  • Low-Pulley Curls - (All Views) - LEFT
    00:30
    Low-Pulley Curls - (All Views) - LEFT

    Low-Pulley Curls - (All Views) - LEFT

    ///// PRIMARY MUSCLES WORKED

    BICEPS
    - [L] Biceps brachii
    - [L] Brachialis

    ///// SECONDARY MUSCLES WORKED

    NECK
    - [L] Levator scapula
    - [L] Splenius capitis
    - [L] Sternocleidomastoid
    - [L] Scalenes

    SHOULDERS
    - [L] Anterior deltoid
    - [L] Middle deltoid
    - [L] Posterior ...

  • One-Arm Dumbbell Triceps Extensions - (All Views)
    00:30
    One-Arm Dumbbell Triceps Extensions - (All Views)

    One-Arm Dumbbell Triceps Extensions - (All Views)

    ///// PRIMARY MUSCLES WORKED

    TRICEPS
    - [R] Triceps brachii, lateral head
    - [R] Triceps brachii, long head

    FOREARMS
    - [R] Anconeus

    ///// SECONDARY MUSCLES WORKED

    NECK
    - [R] Levator scapula
    - [R] Splenius capitis
    - [R] Sternocleidomastoid

    SHOULDERS
    - [R] Anterior deltoid
    ...

  • One-Arm Dumbbell Triceps Extensions - (All Views) - LEFT
    00:30
    One-Arm Dumbbell Triceps Extensions - (All Views) - LEFT

    One-Arm Dumbbell Triceps Extensions - (All Views) - LEFT

    ///// PRIMARY MUSCLES WORKED

    TRICEPS
    - [L] Triceps brachii, lateral head
    - [L] Triceps brachii, long head

    FOREARMS
    - [L] Anconeus

    ///// SECONDARY MUSCLES WORKED

    NECK
    - [L] Levator scapula
    - [L] Splenius capitis
    - [L] Sternocleidomastoid

    SHOULDERS
    - [L] Anterior deltoid
    ...

  • Hammer Curls - (All Views)
    00:30
    Hammer Curls - (All Views)

    Hammer Curls - (All Views)

    ///// PRIMARY MUSCLES WORKED

    BICEPS
    - Biceps brachii
    - Brachialis

    FOREARMS
    - Brachioradialis

    ///// SECONDARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid
    - Middle deltoid
    - Posterior deltoid

    BACK
    - Latissimus dorsi
    - Teres major
    - Teres minor
    - Infraspinatus
    -...

  • Push-Downs - (All Views)
    00:30
    Push-Downs - (All Views)

    Push-Downs - (All Views)

    ///// PRIMARY MUSCLES WORKED

    TRICEPS
    - Triceps brachii, lateral head
    - Triceps brachii, long head
    - Triceps brachii, medial head

    FOREARMS
    - Anconeus

    ///// SECONDARY MUSCLES WORKED

    NECK
    - Levator scapula
    - Splenius capitis
    - Sternocleidomastoid
    - Scalenes

    SHOULDERS
    ...

  • Wrist Curls - (All Views)
    00:30
    Wrist Curls - (All Views)

    Wrist Curls - (All Views)

    ///// PRIMARY MUSCLES WORKED

    FOREARMS
    - Flexor carpi radialis
    - Flexor carpi ulnaris
    - Palmaris longus
    - Flexor digitorum superficialis
    - Flexor pollicis longus
    - Flexor digitorum profundus

    ///// SECONDARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid
    - Middle deltoid
    ...

  • Reverse Wrist Curls - (All Views)
    00:30
    Reverse Wrist Curls - (All Views)

    Reverse Wrist Curls - (All Views)

    ///// PRIMARY MUSCLES WORKED

    FOREARMS
    - Extensor carpi ulnaris
    - Extensor digiti minimi
    - Extensor carpi radialis brevis
    - Extensor carpi radialis longus

    ///// SECONDARY MUSCLES WORKED

    FOREARMS
    - Brachioradialis
    - Flexor carpi radialis
    - Flexor carpi ulnaris
    - Palmaris ...

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