This arms routine is about 45 minutes workout that focuses on stimulating growth in your inner and outer biceps and also your triceps as well. You should perform this routine 2 times a week, with 2 days rest between each workout for maximum recovery and growth.
For muscle growth, start by using a weight that is around 75% to 80% of your 1 rep max. For toning/sculpting, use a weight that is about 50-60% of your 1 rep max. To stimulate growth, aim to increase the weight by 5-10% each week while keeping your number of reps low. For toning and endurance, increase the repetitions while keeping the weight about the same or only increasing it by 2-5% each week.
The Workout
To perform this workout, complete 3 sets of each exercise before moving on to the next one in the following manner.
- Perform 2 sets of 10-12 reps of each exercise
- Maintain good form for each exercise
- Rest 30-45 second between each set and 90 seconds between each exercise.
- Your 3rd set should be performed until failure.
Barbell Curl
Concentration Curls
Cable Rope Overhead Triceps Extension
Hammer Curls
Reverse Curl
Triceps Dips
Triceps Cable Pushdown
Tricep Dumbbell Kickback
