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Effective Arm Workout

Gym | Single Workout | Beginner: 4 exercises

This workout is designed to efficiently target your arm muscles, focusing specifically on biceps and triceps. The routine is split into two supersets, each aimed at opposing muscle groups for balanced development and improved muscular endurance. Superset '1-A and 2-A' begins with Cable One Arm Inner Biceps Curl followed by Cable Standing One Arm Tricep Pushdown with an Overhand Grip. This pairing promotes a concentrated stimulus by engaging the muscles through their full range of motion, with a descending rep scheme starting at 20 reps and reducing to 10 reps over five sets. This approach allows for progressive muscle fatigue and encourages muscle hypertrophy due to varying stress loads.

The second superset, '3-B and 4-B,' further targets the upper arms with Dumbbell Concentration Curls and Dumbbell One Arm Triceps Extensions on the left side. These exercises emphasize concentration and isolation, ensuring that each muscle group is activated efficiently. Just like the first superset, the rep range decreases across the five sets from 20 to 10, allowing for a gradual increase in intensity as the workout progresses. This method of decreasing rep range enhances muscular endurance, while the variation in exercise selection ensures a comprehensive workout for your upper arms.

Overall, this workout is excellent for those looking to improve their arm strength and aesthetic. Supersets are a time-efficient strategy to promote muscle growth and endurance. While you target bicep and tricep strength, it's important to remember proper form and control throughout the movements to prevent injury and derive maximum benefit from the routine. Be sure to execute each rep with full control and consider incorporating a warm-up and cool-down to your session to aid in muscle recovery and flexibility.

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  • #Exercise / Sets
    1:ACable one arm inner biceps curl5 sets • 20, 15, 12, 10 and 10 reps
    Cable one arm inner biceps curl
    2:ACable Standing One Arm Tricep Pushdown (Overhand Grip)5 sets • 20, 15, 12, 10 and 10 reps
    Cable Standing One Arm Tricep Pushdown (Overhand Grip)
    3:BDumbbell Concentration Curl5 sets • 20, 15, 12, 10 and 10 reps
    Dumbbell Concentration Curl
    4:BDumbbell One Arm Triceps Extension (L)5 sets • 20, 15, 12, 10 and 10 reps
    Dumbbell One Arm Triceps Extension (L)