While some people will find it pointless to designate a workout for arms, we and like many others, were not blessed with arms that were lean and define. So when we started assigning one day for arm workouts, they drastically changed. Here is a toning arm workout to build that is great to achieve long and define muscles.
And if you don’t feel the need to focus on just arms, then these exercises can be great to incorporate to any workout.
Super-set #1:
Triceps Kickbacks– 2 warm-up sets* and 3 work-sets* of 10-12 reps
One Handed Dumbbell Curl- 2 warm-up sets and 3 work-sets of 10-12 repsSuper-set #2:
Standing Barbell Curls– 4 sets of 8 reps close grip and 8 reps wide grip*
Lying Down Skull Crushers– 4 sets of 10-12 repsSuper-set #3:
Triceps Press-downs– 3 sets of twenty-ones*
Rope Hammer Curl– 3 sets of twenty-onesSuper-set #4:
Zottman Bicep Curls– 3 Sets of 8 reps
Seated Overhead Dumbbell Extension– 3 sets of 8 reps
Triceps Kickbacks– 2 warm-up sets* and 3 work-sets* of 10-12 reps
One Handed Dumbbell Curl- 2 warm-up sets and 3 work-sets of 10-12 repsSuper-set #2:
Standing Barbell Curls– 4 sets of 8 reps close grip and 8 reps wide grip*
Lying Down Skull Crushers– 4 sets of 10-12 repsSuper-set #3:
Triceps Press-downs– 3 sets of twenty-ones*
Rope Hammer Curl– 3 sets of twenty-onesSuper-set #4:
Zottman Bicep Curls– 3 Sets of 8 reps
Seated Overhead Dumbbell Extension– 3 sets of 8 reps
*Explanation on Terms:
Warm-up sets: To prepare the target muscle group and the joints in order to avoid injury. It is best to progressively increase the weight to your normal work-set.
Work-sets: The sets where the targeted muscle works to exhaustion by the last rep.
Twenty-Ones: Best explain here
Close Grip: Keeping your arms shoulder length focusing on the inner head of the bicep
Wide Grip: Keeping your arms further from shoulder length (hand placement away) focusing on the outer head of the bicep
Warm-up sets: To prepare the target muscle group and the joints in order to avoid injury. It is best to progressively increase the weight to your normal work-set.
Work-sets: The sets where the targeted muscle works to exhaustion by the last rep.
Twenty-Ones: Best explain here
Close Grip: Keeping your arms shoulder length focusing on the inner head of the bicep
Wide Grip: Keeping your arms further from shoulder length (hand placement away) focusing on the outer head of the bicep