The BEST Arm Workouts

bicep workouts

The Best Arm Workouts!

Summer is just around the corner and just like Ben Stiller soon we will all be wearing clothes that show a lot more skin.

While many people are obsessed with having great abs I sometimes wonder what all of the fuss is about especially when I can count on one hand the number of times I have my shirt off in public during the course of a year!

 

 

However, arms are another story. A great pair of arms can be shown daily and in any season and therefore should command at least as much attention when it comes to your training program.

 

 

Arm training is extremely popular and at any given moment you will find scores of people pounding out set after set of barbell curls and dumbbell curls at your local gym. However, most people are making a critical error when it comes to their arm training and end up with too much redundancy in their routine. This article is going to show you a simple way to structure your arm training workouts to avoid this problem and achieve better results- faster.

 

When designing an arm training workout it is important to take into consideration the following three variables;

 

  1. Positions of flexion
  2. Hand positioning
  3. Rep brackets

 

These three variables will allow for a wide variety of exercises that will target all of the muscles of the biceps and triceps using varying levels of intensity, tempo and ranges of motion.

 

Here is a sample biceps workout:

Exercise 1: Standing barbell curls. Perform 4-6 reps using a 4/1/1 tempo.

Exercise 2: Incline dumbbell hammer curls. Perform 6-8 reps using a 3/1/1 tempo.

Exercise 3: Reverse grip preacher curls. Perform 12-15 reps using a 2/1/1 tempo.

Perform all three exercises in a circuit fashion with minimal rest between exercises. Repeat 2-4 times.

 

Why this is awesome

This routine rocks because the arm positioning works all three positions of flexion (midrange, stretch and contracted), three palm positions (palms up, palms facing and palms down) PLUS varying levels of intensity (high, medium and low). This is biceps training at its finest. For increased effectiveness try increasing the diameter of the bar you are lifting using a pair of Fat Gripz.

 

Here is a sample triceps workout:

Exercise 1: Close grip bench press. Perform 4-6 reps using a 4/1/1 tempo.

Exercise 2: Decline dumbbell triceps extension. Perform 6-8 reps using a 3/1/1 tempo.

Exercise 3: Prone triceps kickback. Perform 12-15 reps using a 2/1/1 tempo.

Perform all three exercises in a circuit fashion with minimal rest between exercises. Repeat 2-4 times.

 

Why this is awesome

This triceps routine is awesome for all of the same reasons as the biceps routine- varying positions of flexion, varying hand positions and varying levels of intensity and tempo.

 

The secret to making this workout effective is to choose the correct weights. You should be selecting heavier weights (higher intensity) for the first exercise and then decreasing the poundage’s for each subsequent movement.  Please don’t shy away from lifting heavier loads- this is the key to making your resistance training work for you! Lifting the same weights day in, day out is one of the reasons why you may not be seeing the results you are looking for.

 

Watch this video I made showing you what could be my best bicep workout!

I challenge you to give this simple biceps/triceps routine a go and let me know what you think!

 

Have a great week and let me know what you think!

 

 

This post was written by

Bruce – who has written posts on Cutting edge muscle building and fat loss secrets.
bruce krahn is a best-selling author, writer, researcher, personal trainer and professional speaker. he has coached people for two decades both in person and online. he created this site to be an honest source of useful, practical information you can use to improve your health, build muscle, lose fat and get the lean body look.

Email  • Google + • Facebook  • Twitter

If you enjoyed this post, please consider leaving a comment or subscribing to the RSS feed to have future articles delivered to your feed reader.

About

bruce krahn is a best-selling author, writer, researcher, personal trainer and professional speaker. he has coached people for two decades both in person and online. he created this site to be an honest source of useful, practical information you can use to improve your health, build muscle, lose fat and get the lean body look.

6 Responses to “The BEST Arm Workouts”

  1. i am an older woman… and i have been doing cardio… i also lift weights, and i lift the heavest… never changing…. i am quite happy in my results… however, changing weights seems like a good idea..

    i am a member of a sportplex.. have been doing so, cause i want a better life, strong core, strong legs, definition.. i feel like a young person, have had health problems in the past… changed all my negative.. to positive… my blood pressure, is 110/70, however still have a weight problem… do alot of walking… dancing… zumba… water arobics..

    Annette Degruchy

    • admin says:

      Hi Annette- sounds like you are doing fantastic when it comes to your activity. Diet is more than half the battle when it comes to losing fat- if you have not done so already be sure to sign up for my free coaching program on http://www.ebodi.com as I cover many of the nutrition fundementals in the course. All the best and thanks for sharing.

  2. Ted says:

    I’ve been adding the new Grip4orce to all my arm work. Would recommend all to add them to their routine but might need to reduce the sets at first. Keeps more tension and focus on the lifts. Would start with the regular version

  3. Hahah- Love the Tropic Thunder Picture!

    Great article- so many people forget that your triceps are a much larger muscle group than your biceps and completely neglect them. The key to big arms is tricep training-and you have included some great exercises!

    Nice work!

Leave a Reply