Big Arms Gym Workout

Gym | Single Workout | Intermediate: 6 exercises

Get ready to sculpt and strengthen your arms with a dedicated upper body workout. This routine focuses on the biceps and triceps, employing a combination of barbell and dumbbell exercises to target both muscle groups effectively. The workout is divided into two supersets for maximum efficiency. The first superset comprises the barbell curl and the barbell incline close grip bench press. These exercises work together to engage the biceps and triceps while also challenging the stabilizing muscles. The second superset consists of the dumbbell alternate biceps curl, followed by the cable reverse grip triceps pushdown. This sequence ensures a comprehensive arm workout, stimulating muscle growth and definition.

To optimize your performance, maintain proper form throughout the workout. Ensure that you use an appropriate weight to complete the designated number of reps for each set. Focus on controlled movements and a full range of motion to engage the targeted muscles effectively. Additionally, proper nutrition is crucial for maximizing the benefits of this workout. Consuming a balanced diet with an emphasis on adequate protein intake will support muscle repair and growth. Stay consistent with this routine, and you'll be well on your way to achieving stronger, more defined arms!

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  • #Exercise / Sets
    1Barbell Curl4 sets • 15, 12, 10 and 10 reps
    Barbell Curl
    2Barbell Incline Close Grip Bench Press4 sets • 15, 12, 10 and 10 reps
    Barbell Incline Close Grip Bench Press
    3Dumbbell Alternate Biceps Curl4 sets • 15, 12, 10 and 10 reps
    Dumbbell Alternate Biceps Curl
    4Cable Reverse Grip Triceps Pushdown (SZ-bar)4 sets • 15, 12, 10 and 10 reps
    Cable Reverse Grip Triceps Pushdown (SZ-bar)
    5Dumbbell Cross Body Hammer Curl4 sets • 15, 12, 10 and 10 reps
    Dumbbell Cross Body Hammer Curl
    6Dumbbell Kickback4 sets • 15, 12, 10 and 10 reps
    Dumbbell Kickback
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