muscle body builder workout

A free workout inspired by the golden era of bodybuilding.

Last updated 8/26/2024
Portrait of a bodybuilder demonstrating an exercise in the muscle-body-builder-workout.
This workout includes 3 sections (biceps, triceps, forearms), 7 exercises, and 17 total sets.

biceps

machine preacher curls

3 sets of 8 reps

1-arm dumbbell preacher curls

3 sets of 12 reps

hammer curls

3 sets of 12 reps

triceps

machine triceps push-downs

2 sets of 6 reps

1-arm cable push-downs

2 sets of 15 reps

forearms

dumbbell bench wrist curls

2 sets of 8 reps

barbell standing wrist curls

2 sets of 15 reps