# Free arms

## Workout

- 4 × 1 Bench Press - Barbell
- 4 × 1 Bench Press (Incline) - Dumbbell
- 3 × 1 Chest-Supported Dumbbell Row
- 3 × 0 Shoulder Press (Overhead) - Smith Machine
- 3 × 1 Lateral Raise - Dumbbell
- 3 × 1 Rear Delt Fly - Cable
- 3 × 0 Triceps Extension - Cable Rope
- 3 × 0 Bicep Curl (Standing) - Cable
- 3 × 1 Scapular Pull-Up
- 3 × 0 Chest Fly