The Importance of Weekly Arm Workouts
Incorporating weekly arm workouts into your fitness routine is essential for building strength, improving muscle tone, and enhancing overall upper body functionality. Targeting the biceps, triceps, and forearms through exercises like curls, tricep dips, and push-ups not only contributes to a well-defined and balanced physique but also plays a crucial role in enhancing performance in other physical activities and sports.
Strong arms are vital for everyday tasks, such as lifting, pushing, and carrying, making them integral to maintaining an active lifestyle. Additionally, well-developed arm muscles can boost your confidence and motivation, encouraging you to stay committed to your fitness journey. By dedicating time each week to arm workouts, you can achieve a stronger, more resilient upper body and improve your overall fitness results!
Biceps & Triceps
Biceps
A.K.A. The coolest muscles to grow
A.K.A. The Workout you never skip
- The best thing I can advise anyone to do first on bicep and tricep day is to wear your best workout outfit, go straight to a squat rack to curl the most weight after performing your dynamic stretches also known as active stretching of course or running/ stairs.
If you didn't read chest day, this just means stretching to warm up your joints and muscles, not holding positions like static stretches that you do at the end of your workout. Learn More in Basics
I always perform heavy curls as my first set because it is the best way to grow size in your biceps and while I'm not fully fatigued I can do more weight and can get stronger. It also helps warm up my triceps and forearms so I can go heavy or burnout more on workouts following. After this workout I can improvise what I have focused my goals towards.
If I am cutting for a trip I will simply go into a caloric depletion for my diet, do more cardio, and do more reps to really get a sweat going on.
(Since I am a little more endomorphy this is typically what I do in the gym always.)
If I am bulking (on purpose) I will simply eat more whole foods with lots of fat, possible start a keto diet cause I love food and can get carried away, and focus on more weight to really feel a pump at the gym.
In reference to Image above for biceps and image below for triceps, these workouts can be done with either dumbbell, machines, or barbell for loading the most weight and controlling the best form...
- Heavy Curls: Best workout for Biceps. Recommend a pyramid rep to set ratio. 8 rep x 6 rep x 4 rep x 2 rep
Variations: If you need, perform cheat curls with heavy which is a swinging motion to help you finish. I have heard other, but this is what helps me grow my arms as I have noticed, when you body just feels the weight on its muscles, they will try to grow.
- Hammer Curls: Another great heavy bicep curl motion that helps work bottom of bicep. 8 rep x 8 rep x 6 rep
- High Pulley Curls: Best workout for top of your bicep. When curling starting at shoulder height or even above and squeeze.
- Concentration Curls: Best overall bicep workout when performed correctly. Sit at a bench, rest elbow on the inside of parallel leg, and squeeze tight.
Triceps
-Presses: Great for heavy tricep. Preferred on flat bench and narrow grip for more weight.
Variations: Overhead Extensions with dumbbell, Machine press downs pronated and supinated (reverse) push downs with palm facing you.
- Skullcrushers & Bench dips: Great for burnout.
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