You’re almost done with the 19-Day Arm Challenge!
For Day 14 on the beginner’s track, you will do:
16 Bicep Curls, Overhead Tricep Extensions, Lateral Shoulder Raises, Front Shoulder Raises, Bent Over Rows, Shoulder Presses, and 14 Push-Ups.
For Days 15 and 16 on the beginner’s track, you will do:
18 Bicep Curls, Overhead Tricep Extensions, Lateral Shoulder Raises, Front Shoulder Raises, Bent Over Rows, Shoulder Presses, and 16 Push-Ups.
For Days 14 and 15 on the advanced track, you will do:
20 Bicep Curls, Overhead Tricep Extensions, Lateral Shoulder Raises, Front Shoulder Raises, Bent Over Rows, Shoulder Presses, and 16 Push-Ups.
For Day 16 on the advanced track, you will do:
22 Bicep Curls, Overhead Tricep Extensions, Lateral Shoulder Raises, Front Shoulder Raises, Bent Over Rows, Shoulder Presses, and 14 Push-Ups.
For Day 17 on both tracks, you will rest.
Good luck!