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Powerful Arms
General
Beginner
Machine strength
Plan Details
The Powerful Arms routine by jborth is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is an advanced routine to help build and strengthen your arms through both isolation and compound exercises. With this workout you will train your abs 3 days a week, with each day focusing on a full arm workout with either free weights, machines, or no weights at all. This isn't a bulking routine; the main focus is building powerful and strong arms by targeting the little muscles and training through beneficial exercises. Your focus is to be able to perform between 8 to 10 repetitions for each arm exercise (with up to 12 being performed for the bicep workouts) in the exercise day. This will help build the muscles and strengthen them. On the "No Weights" exercise day, there is the use of Chin Ups and Pull Ups, both of which are great workouts used to build the upper body and strengthen the arm muscles. *** Note : You can add in some warm-up sets into each workout to loosen up your biceps, triceps and forearms.
Routine detail
Day 1
Free Weights
Est. 66 min
9 exercises
Barbell Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Day 2
Machines
Est. 68 min
10 exercises
Cable Wrist Curl
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable Bicep Curl (Supine)
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Cable Lying Tricep Extension
3 Sets x 10 Reps
Cable Seated Bicep Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Cable Wrist Curl (Reverse Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Day 3
No Weights
Est. 45 min
7 exercises
Band Alternating Bicep Curl
3 Sets
Band Reverse Fly
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 10 Reps
