Arm Workouts

No workout would be complete without some arm exercises.  Having nicely defined arms – your biceps and triceps tends to be paramount for gaining the attention of others and really feeling like you workout.  Just watch that you're always performing your arm workouts after your shoulder, chest, and back exercises if doing them in the same session so you can get the most of those lifts and then move on to really work the arms themselves.

Beginner Arm Workout

Perform each of the following exercises taking about 60 seconds of rest in between sets.  Always be sure when performing straight bicep curls to keep the elbows tight against the body to ensure proper form and target the muscle correctly.

Warm-Up

5-10 minute warm-up just enough to lossen up and get the blood pumping.

Perform Strength Training Routine

Cool down with 10 minutes of stretching

 
 
icon-check.gif Exercise Sets Reps
  Barbell Curls 2  8-10
  Tricep Extensions 2  8-10
  Concentration Curls
2  10-12
  Tricep Dips
2  15

 

Intermediate Arm Workout

This intermediate arm workout will have you performing a variation of the bench press as a means to target the tricep muscles. This not only works it in a different manner but will also help to fatigue the triceps before really targeting them with your tricep extension. Aim for forty-five minute rest breaks between the first two exercises and thirty second rest breaks between the last two.

Warm-Up

5-10 minute warm-up just enough to lossen up and get the blood pumping.

Perform Strength Training Routine

Cool down with 10 minutes of stretching

 
 
icon-check.gif Exercise Sets Reps
  Barbell Curls 3  8-10
  Close-Grip Bench Press
2  8-10
  Bent Over Tricep Extension
2  8-10
  Hammer Curls
2  8-10

 

Advanced Arm Workout

This advanced arm workout utilizes both supersets and drop sets for added intensity.  Be sure that you're giving yourself enough time between the sets of the first superset to recover well enough that you can push hard for the next; sixty seconds should do it.  For the drop sets, perform one set immediately after the other while dropping the weight lower each time. Rest only after you have completed all the sets.

Warm-Up

5-10 minute warm-up just enough to lossen up and get the blood pumping.

Perform Strength Training Routine

Cool down with 10 minutes of stretching

 
 
icon-check.gif Exercise Sets Reps
  Super Set Barbell Curls / Tricep Push-downs
3  8-10
  Incline Dumbbell Curls
2  10-12
  Tricep Extensions
2  10-12
  Concentration Curls
3  15
  Tricep Dips
3  15