Powerful Arm Workout

Gym | Single Workout | Beginner: 7 exercises

This arm workout is designed to build strength and muscle in your biceps, triceps, and forearms through a variety of targeted exercises. The session is broken down into supersets, starting with 1-A and 2-A, which are Cable One Arm Inner Biceps Curl and Cable Standing One Arm Tricep Pushdown respectively. These exercises are combined to work on opposing muscle groups, allowing efficient use of your workout time by letting one muscle group rest while the other works. As you progress through the reps and sets (20, 15, 12, 10, and 10), start with a lighter weight that allows you to complete 20 reps with good form, and increase the weight as the reps decrease. This progressive overload is key to muscle growth.

Supersets 3-B and 4-B consist of Dumbbell Concentration Curl and Dumbbell One Arm Tricep Extension, isolating each arm to ensure balanced development and focused tension on the bicep and tricep muscles. Again, focus on the quality of each rep, moving through the full range of motion and squeezing the muscle at the peak of the contraction. Supersets 5-C, 6-C, and 7-C, which include Barbell Palms Down Wrist Curl, Barbell Palms Up Wrist Curl, and Dumbbell Standing Arms Rotate, should be performed with particular attention to form to prevent wrist strain. These wrist and rotation exercises will enhance grip strength and forearm muscle, which are often neglected in standard arm routines.

Remember to maintain proper hydration, give attention to your nutrition for optimal recovery, and allow adequate rest days between intense workouts to allow for muscle repair and growth. Employing a balanced approach to your overall training regimen as well as individual workouts will maximize your results.

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  • #Exercise / Sets
    1:AOne Arm Inner Biceps Cable Curl5 sets • 20, 15, 12, 10 and 10 reps
    One Arm Inner Biceps Cable 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)
    5:CBarbell Palms Down Wrist Curl Over A Bench5 sets • 20, 15, 12, 10 and 10 reps
    Barbell Palms Down Wrist Curl Over A Bench
    6:CBarbell Palms Up Wrist Curl Over A Bench5 sets • 20, 15, 12, 10 and 10 reps
    Barbell Palms Up Wrist Curl Over A Bench
    7:CDumbbell Standing Arms Rotate5 sets • 20, 15, 12, 10 and 10 reps
    Dumbbell Standing Arms Rotate
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