My arms workout routine
I’ve been working out for a long time, and I’ve learned that the best way to get big arms is by doing reps. It’s not about how many sets or minutes you do, but about how many times you can go through your routine. So here are my favorite exercises:
When you’re ready to start the workout, it’s best to warm up with a few minutes of cardio. This will help get your blood flowing and make sure that you’re not going to injure yourself during your workout.
After warming up, do some light weight lifting for about 15 minutes. Your goal should be to increase muscle strength and flexibility as well as improve cardiovascular health—so don’t worry too much about how heavy or light this is at first! You can also try doing something else like jumping rope or running in place while listening to music if that feels more fun (or safer).
Your routine should last at least 30 minutes; ideally, every day if possible! Try not to push yourself too hard when starting out; instead, focus on improving gradually over time by increasing intensity gradually rather than trying something new right away just because it looks hard.”
For biceps curls, you can do these with dumbbells or an EZ-bar. Start by standing up straight and holding the weight in front of your chest with both hands. Bend your elbows until they’re at 90 degrees, then slowly bring them back up to starting position. Repeat for 8–12 reps (1 set).
For triceps pull downs, hold onto a bar that’s slightly above shoulder height with an overhand grip (palms facing away from you) and lower it down toward the ground until it touches your forearm; then pull yourself back up again without stopping until you reach full extension before releasing tension on the bar so that it returns quickly into place on top of where hands were positioned earlier (2–4 sets).
Triceps pull downs
Pull-downs are one of the best exercises for your triceps. They work all three heads of your triceps—the long, lateral and medial heads. The long head is located on the back side of your arm from where it attaches to your shoulder; this is also called a “head” because it looks like an actual head when seen from above or below.
Triceps pull-downs are done by having someone put their hands on top of you, then slowly pulling them down towards their chest until they reach full extension (the point where they’re at their highest point). Then repeat this motion several times before switching sides so that each arm gets a chance to rest (and perhaps catch up on some sleep). To make things easier on yourself while working out at home without weights available nearby: place soft pillows under each end so that gravity can help guide forces into position without causing any pain due to friction between body parts during movement phases.”
Floating plank is a great exercise for the shoulders and upper back. To do it, put your feet on the ground and lay face down with your arms extended out to either side of you. Your body should be elevated so that only your head and toes touch the ground; keep this position for as long as possible without straining yourself or getting uncomfortable.
To increase difficulty, bend one arm at a time until it reaches 90 degrees (as if holding an invisible pencil). Hold that position for two seconds before switching sides and repeating the same process with another hand until all four limbs are bent 90 degrees in opposite directions
The bench press is a great exercise to add to your workout routine. It works out your chest and triceps, as well as some of the muscles in your shoulders and back. Here’s how to do it:
- Lie on a flat bench with your feet flat on the floor, knees bent at 90 degrees, and hands placed behind your head (or slightly wider than shoulder width).
- Lift yourself off of this position into an upright position with legs extended behind you so that they are straightened out to their fullest extent while leaning forward slightly toward the ground; keep arms straight but not locked or bent at all during this movement (i.e., if someone were lying down on their back with their legs extended straight behind them would not be bending over enough); maintain constant tension throughout the entire range of motion until reaching the bottom position where the weight should be fully supported by palms pressing against pads beneath them; return slowly upwards until arms are fully extended overhead without any help from lower body; lower slowly down again keeping elbows close together throughout the entire range of motion which will allow for maximum contraction potentials from both upper body/triceps region plus lower body/hamstrings region
Isometric skull crushers
If you are looking for a new workout, this is it.
You can do them with or without weights. Just make sure to use a medium-sized towel as a pad so that your back is not too hard and you don’t hurt yourself.
The number of sets and reps will depend on how much weight you want to use, but here’s my recommended starting point: 3 sets of 15 reps (2 sets at 10 lbs). Rest between each set for 1 minute before moving on to the next exercise. You should never rest for more than 2 minutes between exercises! The main muscles worked include the triceps (front), biceps (back), trapezius (middle/upper back), lats (middle/lower back), abs…
Close grip bench press
You’re going to want to keep your back straight and chest up, so that you can pull the bar down to your chest. Once you have it there, push the bar back up to full extension. Repeat 3 sets of 8 reps per set.
Stretch, cool down
Take a few minutes to stretch your arms, shoulders and back.
If you’re feeling particularly ambitious (and it’s not too late), try doing some light cardio for a minute or two afterwards.
This short workout is all you need to build big arms!
If you’re short on time, this workout is for you. It only takes 20 minutes and can be done at home or in the gym, so it’s perfect if you’re just looking to get a quick arm workout in before heading out the door. Plus, because there are only four exercises (and they’re all compound moves), this routine is easy to follow and will keep your arms growing long into the future!
If nothing else works for your individual needs—and let’s face it: most people don’t have the same level of flexibility as professional athletes—this routine should give them some help with their arms without making them feel like they’ve been beaten up by boxing gloves wielded by Arnold Schwarzenegger himself (that would be awesome).
I hope this workout routine has been helpful! You’re now on your way to bigger arms and a better body. Keep working hard, and remember that success is all about persistence.
gym, workout, routine, fitness