Powerful Arms

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3 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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
Day 2
Day 3

Free Weights 6 exercises, 19 mins

Barbell Bench Press (Close Grip)	3x10 reps	rest: 60s
Barbell Curl	3x12 reps	rest: 60s
Barbell Tricep Extension	3x10 reps	rest: 60s
Dumbbell Incline Curl	3x12 reps	rest: 60s
Barbell Preacher Curl (Overhand)	3x10 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x10 reps	rest: 60s

Machines 6 exercises, 13 mins

Cable Bicep Curl (Close Grip)	2x10 reps	rest: 60s
Cable Shoulder Extension	2x10 reps	rest: 60s
Cable Seated Bicep Curl	2x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	2x10 reps	rest: 60s
Cable Reverse Curl	2x10 reps	rest: 60s
Cable Wrist Curl	2x10 reps	rest: 60s

No Weights 6 exercises, 15 mins

Band Alternating Bicep Curl	2x0 reps • 35s	rest: 60s
Band Reverse Fly	2x10 reps	rest: 60s
Chin-Up	2x8 reps	rest: 60s
Dip	2x8 reps	rest: 60s
Tricep Push-Up	2x10 reps	rest: 60s
Wrist Roller	2x0 reps • 40s	rest: 60s