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Arm WorkoutCreated by adpal80
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Workout Programs → Arm Workout
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Summary
1 Workout / 9 Exercises
0% Cardio / 100% Strength Training
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Workout Program Description
An arm workout that I find is giving me really great results in building mass on my biceps. My triceps are naturally big and I find they get worked a lot on shoulder and chest workouts so I don't do as many triceps workouts as biceps workouts in this routine.
Workouts
Arms
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21s - EZ Bar 4 sets: 21 reps, 21 reps, 21 reps, 21 reps Stand and grip the EZ-bar with hands at a shoulder-width grip. Start with arms fully extending below your waist. Perform the exercise in three steps: First, curl "halfway" , stopping when your elbow... |
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Dumbbell Preacher Curl 3 sets: 10 reps, 10 reps, 10 reps Dumbbell preacher curl, weight is for each arm. |
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Tricep Pushdowns - Rope 4 sets: 15 reps, 10 reps, 10 reps, 10 reps Same as the Tricep Pushdowns except with the rope attachment. At the bottom of the movement you should pull the rope "apart" to get the best contraction in your triceps. Exercise image and descriptio... |
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Tricep Extension - Dumbbell, One Arm 3 sets: 10 reps, 10 reps, 10 reps Preparation: Position the dumbbell behind your neck with your elbow positioned upward. Execution: Extend your arm until straight. Return and repeat. Continue with opposite arm. Exercise description b... |
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Dumbbell Curl - Standing 3 sets: 10 reps, 10 reps, 10 reps Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. ... |
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Reverse Barbell Curl 3 sets: 10 reps, 10 reps, 10 reps Grasp bar with a shoulder width over hand grip. With the elbows to the side, raise the bar until forearms are vertical. Lower until the arms are fully extended. Repeat. When the elbow is fully flexed,... |
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Skull Crushers 3 sets: 10 reps, 10 reps, 10 reps Sit on a flat bench holding an EZ-Curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the bench. At the same time, extend your arms over your head so that the... |
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Hammer Curl - Standing 3 sets: 10 reps, 10 reps, 10 reps With a dumbbell in each hand, stand with your arms hanging at your sides, palms facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place d... |
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Two Arm Cable Curls 3 sets: 10 reps, 10 reps, 10 reps Stand between two pulley machines and grasp the handles of each side with an underhand grip. Allow your arms to extend straight out to your sides at shoulder level, parallel to the ground. Keeping you... |
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