Day 2 – Chest, Shoulders, and Triceps

• Bench Press – 4 sets, 8-12 reps
• Incline Dumbbell Bench Press – 4 sets, 8-12 reps
• Skullcrushers – 4 sets, 8-12 reps
• Cable Tricep Extension – 4 sets, 8-12 reps
• Seated Arnold Press – 4 sets, 8-12 reps
• Cable Crossovers – 4 sets, 8-12 reps
• Push ups – 3 sets, as many as you can do

While giving himself rest for two days, he repeated the workouts of day 1 and day 2. Strength training which was targeted to sculpt his arms was allocated on the basis of intensity of weights. He gradually switched from low to high weights during his workout session. For example, he began with 20 kg weight, then turned to 25 kg, and then to 30 kg by lowering the reps with the increase in weights.

Arm Workouts

• Seated bicep curls
• Barbell Curls
• Dumbbell Curls
• Machine Bicep Curls
• EZ Bar Curls
• Preacher Curls