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Arm Workout
Jun 06 2021 0 Comments

Arm Workout

Arm Workout Routine
The arms are the key to success in weightlifting, so they must be given special attention. By using a variety of complex movements, this workout will help your arms grow bigger and stronger.

This arm workout uses simple reps on each exercise and high-intensity sets of three, resting in between sets for the best results. It consists of exercises that work your biceps and triceps equally, improving balance and endurance. Beginners or intermediate athletes should start by doing three sets of 12 reps before increasing their weight or repetitions as desired to get an excellent base-level workout in place. With the complex routines, you'll get more significant results in a shorter amount of time.

This specific workout is best for athletes who are in-between seasons and have extra time to train, but it can be used by anyone looking for arm strength and size. It's an excellent way to keep your arms at their peak while working on other body parts. Just be sure to rest at least two days between training sessions to let muscles recover fully before hitting them again.

Bicep Exercises
1. Bicep Curls (Heavier, Complex)
2 Sets x 10 Reps (3 sets of 5 reps) *Rotate sets 1 & 2  After each set is performed...
3. Bicep Curls (Lighter, Moderate)
2 Sets x 10 Reps (3 sets of 5 reps) *Rotate sets 1 & 2  After each set is performed...
4. Preacher Curls (Heavier, Complex)
2 Sets x 10 Reps (3 sets of 5 reps) *Rotate sets 1 & 2  After each set is performed...
5. Preacher Curls (Lighter, Moderate)
2 Sets x 10 Reps (3 sets of 5 reps) *Rotate sets 1 & 2  After each set is performed...

Tricep Exercises
1. Lying Tricep Ext (Heavier, Complex)

2 Sets x 10 Reps (3 sets of5 reps) *Rotate sets 1 & 2  After each set is performed...
2. Extension Machine (Heavier, Complex)

2 Sets x 10 Reps (3 sets of 5 reps) *Rotate sets 1 & 2  After each set is performed...

3. Dips on Parallel Bars (Lighter, Moderate)
2 Sets x 10 Reps (3 sets of 5 reps) *Rotate sets 1 & 2  After each set is performed...

4. Lying Extensions (Heavier, Complex)
2 Sets x 10 Reps (3 sets of 5 reps) *Rotate sets 1 & 2  After each set is performed...

5. Seated Chest Press Machine (Lighter, Moderate)
2 Sets x 10 Reps (3 sets of5 reps) *Rotate sets 1 & 2  After each set is performed...

6. Seated Forearm Extension Machine (Heavier, Complex)
2 Sets x 10 Reps (3 sets of 5 reps) *Rotate sets 1 & 2  After each set is performed...

7. Seated Forearm Extension Machine (Lighter, Moderate)
2 Sets x 10 Reps (3 sets of 5 reps) *Rotate sets 1 & 2  After each set is performed...


8. Bicep Curls (Heavier, Complex)
2 Sets x 10 Reps (3 sets of 5 reps) *Rotate sets 1 & 2  After each set is performed...


9. Bicep Curls (Lighter, Moderate)
2 Sets x 10 Reps (3 sets of 5 reps) *Rotate sets 1 & 2  After each set is performed...


10. Preacher Curls (Heavier, Complex)
2 Sets x 10 Reps (3 sets of 5 reps) *Rotate sets 1 & 2  After each set is performed...

11. Preacher Curls (Lighter, Moderate)
2 Sets x 10 Reps (3 sets of 5 reps) *Rotate sets 1 & 2  After each set is performed...
Good luck with this arm workout routine, and if you have any questions or comments, please leave them below. Have a great day!

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