Arm Routine

Arm Workout Routine

Warm-up (5-10 minutes)

• Arm Circles – 2 sets of 30 seconds (forward and backward)
• Push-ups – 2 sets of 10-15 reps
• Band Pull-Aparts – 2 sets of 15-20 reps

Workout

1. Barbell or Dumbbell Bicep Curls

• Sets: 4
• Reps: 10-12
• Rest: 60-90 seconds
• Form Tips: Keep your elbows steady and avoid swinging. Squeeze your biceps at the top of each rep.

2. Tricep Dips

• Sets: 3
• Reps: 10-15
• Rest: 60-90 seconds
• Form Tips: Lower your body until your elbows are at a 90-degree angle, then press back up.

3. Hammer Curls

• Sets: 3
• Reps: 10-12
• Rest: 60-90 seconds
• Form Tips: Keep your wrists neutral to target the brachialis and forearms along with the biceps.

4. Overhead Tricep Extension (Dumbbell or Cable)

• Sets: 3
• Reps: 10-12
• Rest: 60-90 seconds
• Form Tips: Keep your elbows close to your ears and extend the weight overhead, focusing on your triceps.

5. Concentration Curls

• Sets: 3
• Reps: 10-12 per arm
• Rest: 60 seconds
• Form Tips: Use a slow, controlled motion to really isolate the bicep.

6. Tricep Kickbacks

• Sets: 3
• Reps: 10-12 per arm
• Rest: 60 seconds
• Form Tips: Hinge at the hips and keep your elbow fixed as you extend your arm back to target the triceps.

Cool Down

• Bicep Stretch: 30 seconds per arm
• Tricep Stretch: 30 seconds per arm
• Forearm Stretch: 30 seconds per arm

Tips:

• Frequency: Aim for 2-3 sessions per week.
• Progression: Gradually increase weights or reps as you build strength.