Arm Day by jfuhrfitness 💪💪 - Follow TheTrainingManual for daily fitness tips and home work outs!!🏡📚 . . Highly targeted arm workout here today designed to effectively target all heads of the triceps and biceps using mostly isolated cabls and dumbbell exercises . ARM DAY WORKOUT 💪 TRICEPS 🔥 LONG HEAD Free Weight: Tricep kick backs (Sets: 3 Reps: 10-12 each arm) Machine: Overhead Tricep Cable Extension (Sets: 3 Reps: 10-12) MEDIAL HEAD Free Weight: Close Grip Bench Press (Sets: 3 Reps: 10) Machine: Bar Pushdowns (Sets: 2 Reps: 10-12 last set to failure) LATERAL HEAD Free Weight: Decline Skull Crushers (Sets: 3 Reps: 10) Machine: Dips (Sets: 3 Reps: 8-12) BICEPS 🔥 BRACHIALIS Free Weight: Alternating DB Hammer Curls (Sets: 3 Reps: 10-12) Machine: Rope Hammer Curl (Sets: 3 Reps: 10-12) LONG/SHORT HEAD Free Weight: Incline Curls (Sets: 3 Reps: 10-12) Machine: Curl Machine (Sets: 3 Reps: 10-12) Muacle diagram design credit: skiman.factual.fitness . . TAG-SAVE-SHARE thank yo...