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PRINT AND GO

JONS ARM

WORKOUT
SETS 3 4 4 3 3 3 3 3 3 4 REPS 20-25 8-10 8-12 12 12 12-15 12-15 12-15 12-15 12

EXERCISE dumbbell curls barbell curls preacher curls front double biceps cable curls dumbbell concentration curls rope pushdowns supersets with overhead cable extensions close-grip bench press overhead dumbbell extensions machine or bench dips

JONS TRAINING
monday tuesday wednesday thursday friday saturday sunday

SPLIT

back off chest biceps and triceps off legs delts