Arms workout for those wanting extra stimulus for complete arm development
Here’s a total arms workout that targets both your biceps and triceps, utilizing the exercises you requested. This workout is designed to hit all the angles of your arms and forearms, creating balanced development.
Total Arm Workout
Warm-up (5-10 minutes)
- Arm circles, wrist rotations, light cardio to get blood flowing.
Biceps
- Incline Dumbbell Curls
- Sets: 3
- Reps: 8-10
- Rest: 60-90 seconds
- Tip: Set the bench at a 45 degree angle. Curl the weights with a full range of motion, lowering slowly for 3 secs . pause in stretch and 2 secs back up no pause at the top.
- Barbell Curls
- Sets: 3
- Reps: 8-10
- Rest: 60-90 seconds
- Tip: Use a moderate weight and avoid swinging. Keep your elbows tight to your sides to focus on the biceps. Lower 3 secs, no pause, raise for 2 and 1 sec hold at top
- Spider Curls
- Sets: 3
- Reps: 10-12
- Rest: 60 seconds
- Tip: Rest your chest on an incline bench (facing the bench). Focus on squeezing your biceps at the top of the movement. lower 3 secs, no pause, raise for 2 secs and 1 sec squeeze at the top
- Hammer Curls
- Sets: 3
- Reps: 6-8
- Rest: 60-90 seconds
- Tip: Hold the dumbbells with a neutral grip. This will target both your biceps brachii and brachioradialis (forearms). 2 sec raise, slight pause at top, 3 sec lower, no pause.
Triceps
- Tricep Pushdowns (Cable)
- Sets: 3
- Reps: 12-15
- Rest: 60-90 seconds
- Tip: Use a straight bar or rope. Keep your elbows tight and push the bar down, fully extending the triceps. riase for 3 secs, slight pause at top in stretch position, pressdown hard and squeeze at bottom position
- Dips (Bodyweight or Weighted or assisted depending on strength)
- Sets: 3
- Reps: 8-12
- Rest: 60-90 seconds
- Tip: Focus on keeping your elbows tucked and keep upright with slight forward lean for more tricep activation. only go to 90 degrees if mobility allows, lower 3 secs, pause 1 sec at bottom, 2 secs up and no pause at top
- Overhead Tricep Extension (Dumbbell or Cable)
- Sets: 3
- Reps: 10-12
- Rest: 60 seconds
- Tip: Use either a dumbbell or a rope attachment. Extend your arms fully at the top . Lower for 3 secs and 1 sec pause in stretch position, 2 secs raise and squeeze at top position.
Forearms
- Reverse Forearm Curls (Barbell or Dumbbells)
- Sets: 3
- Reps: 12-15
- Rest: 60 seconds
- Tip: Grip the bar or dumbbells with palms facing down. Focus on slow, controlled movement to target the extensor muscles in the forearms.
Cool Down
- Stretching: Stretch out biceps, triceps, and forearms. Hold each stretch for 30 seconds.
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