Powerful Arms
Shared By : jborth
Frequency : 3 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 4 / 237

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Description

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.

Day 1 Free Weights
Muscle Exercise Name Timer Reps Sets Track

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 10 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 12 3 Progress Chart

Triceps

Barbell Triceps Extension Barbell Triceps Extension 60 sec 10 3 Progress Chart

Biceps

Preacher Curl Preacher Curl 60 sec 12 3 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 60 sec 10 3 Progress Chart

Biceps

Incline Bench Dumbbell Curl Incline Bench Dumbbell Curl 60 sec 12 3 Progress Chart

Triceps

Standing Bent Over One Arm Dumbbell Triceps Extension Standing Bent Over One Arm Dumbbell Triceps Extension 60 sec 10 3 Progress Chart

Biceps

Reverse Preacher Curl Reverse Preacher Curl 60 sec 10 3 Progress Chart

Forearms

Barbell Behind The Back Wrist Curl Barbell Behind The Back Wrist Curl 60 sec 10 3 Progress Chart
Day 2 Machines
Muscle Exercise Name Timer Reps Sets Track

Biceps

Close Grip Cable Curl Close Grip Cable Curl 60 sec 10 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 10 3 Progress Chart

Biceps

Cable Concentration Curl Cable Concentration Curl 60 sec 10 3 Progress Chart

Triceps

Cable Lying Triceps Extension Cable Lying Triceps Extension 60 sec 10 3 Progress Chart

Biceps

Lying Bicep Cable Curl Lying Bicep Cable Curl 60 sec 10 3 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 60 sec 10 3 Progress Chart

Biceps

Cable Reverse Grip Curls Cable Reverse Grip Curls 60 sec 10 3 Progress Chart

Triceps

Cable Tricep Kickback Cable Tricep Kickback 60 sec 10 3 Progress Chart

Forearms

Cable Wrist Curl Cable Wrist Curl 60 sec 10 3 Progress Chart

Forearms

Reverse Grip Seated Cable Wrist Curl Reverse Grip Seated Cable Wrist Curl 60 sec 10 3 Progress Chart
Day 3 No Weights
Muscle Exercise Name Timer Reps Sets Track

Biceps

Speed Alternating Biceps Curl with Band Speed Alternating Biceps Curl with Band 60 sec - 3 Progress Chart

Triceps

Band Back Fly Band Back Fly 60 sec 10 3 Progress Chart

Back

Chin Up Chin Up 60 sec 10 3 Progress Chart

Triceps

Chest Dip Chest Dip 60 sec 10 3 Progress Chart

Back

Pull Ups Pull Ups 60 sec 10 3 Progress Chart

Triceps

Bench Dip Bench Dip 60 sec 10 3 Progress Chart

Triceps

Close Triceps Pushup Close Triceps Pushup 60 sec 10 3 Progress Chart