A Proper Workout For Arms

As for any muscle group, the properly constructed workout is one of the key factors for muscle progress for the muscles of the arms.

arm workout

Well-constructed and solid muscles of the arms can be built fastest using complex exercises, weight and by correctly performing all movements in a given training program.

The muscles of the arms are a very elastic muscle group which has a much better and faster muscle recovery compared to other muscle groups of the upper body and are able to withstand more intense workouts a week.

This training program can be practiced 2 times a week with at least 1-2 days of rest between each workout.

Rest between each series in this training should be 45-60 seconds, while the rest between each exercise can be 1-2 minutes.

Choice and schedule of exercises in the training program

 

Triceps Exercise No. 1 – Weighted bench dip – do 4 sets of this exercise with 8-12 repetitions in the series. Increase the resistance in each new series if you can.

Triceps Exercise No. 2 – Lying Triceps Extensions – do 4 sets of this exercise with 10-12 reps in the series. Use more weight when performing this movement if you can.

Triceps Exercise No. 3Close Grip Triceps PushDowns – do 3 sets of this exercise with 12-15 reps in the series.

Biceps Exercise No. 1 – Wide Grip Barbell Bicep Curls – do 4 sets of this exercise with 8-10 reps in the series.

Biceps Exercise No. 2Alternating Dumbbell Curls – do 3 sets of this exercise with 10-12 reps for each arm individually.

Biceps Exercise No. 3 – Standing Concentration Curls – do 3 of this exercise with 12-15 reps in the series for each arm individually.

One comment

  1. I am not sure where you are supposedly finding your tips, but yet great topic. I need to spend some time studying even more or understanding even more. Many thanks for great info I used to be in search of this post in my mission.

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