Arm Workout - Add 1 Inch to your Arms in 3 Workouts

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Arm Workout

This program is designed to fully blast each muscle group in the arms at a time before moving on to the next.

The Tricep is the larger muscle so it is worked first, more intensly.

The Bicep is then burned out followed by the forearms.

Train Hard!!!

10 Minute Intense Warm-up to Elevate the heart rate.

Paired Exercises are supersetted together.

Round 1 Triceps!

Dips 3 sets of 8
Close Grip Push-ups 3 sets of 15

4 sets
Flatbar Iso Tricep Extension 8 reps 4 second hold at the very bottom
Tricep Iso Kickback 8 Per arm- 3 second hold at top

Tricep Rope Extension 3 sets 15 reps with light weight

Halfway there! Round 2 Biceps!

Preacher Curls Heavy 3 sets of 5 - 60 seconds rest between

Standing Bicep Alternating curls until burnout!
Drop the weights grab a barbell that you can hit 6 reps with !
Repeat x2!

Single-Arm Standing Iso-Cable Curl: Hold for 3 seconds at top, 6 reps per arm 4 sets.

Hang in there- Last round! Round 3 Forearms.

Standing Barbell Rolls Curling weight towards body with straight arms. 30 seconds, Heavy weight.

Standing Barbell behind the back curls 15 reps. Straight arms Curling the wrists up and in.

Sitting dumbell forearm curls: Sit on a bench support elbow on the knee, hold the dumbbell out and let it roll down to the finger tips then curl up hard to the wrist 15 times per side 2 sets

Sitting dumbbell forearm Rotation: Sit with the elbow resting on the knee, holding the arm steady; palm faces DOWN grasping the weight. Rotate your palm facing the ceiling then back to the floor. Repeat 12 reps 2 sets per arm.

Go for a 5 minute jog to release the latic acid build up in your arms!

Recover with a High Protein Meal.

Average: 3.8 (11 votes)
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Need a little clarification,

battlesteve's picture

Need a little clarification, when you say "Flatbar Iso Tricep Extension" is that like skull crushers? or on the pulley machine? Thanks in advance.

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