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Big Arms Gym Workout

Gym | Single Workout | Beginner: 4 exercises

This workout is designed to target your biceps and triceps, helping you build strength and definition in your arms. The first superset is the Barbell Preacher Curl and the Cable Reverse Grip Triceps Pushdown, which will really challenge and engage your arm muscles. For the Barbell Preacher Curl, ensure that your upper arms are firmly positioned against the preacher bench pad to isolate the biceps. For the Cable Reverse Grip Triceps Pushdown, maintain a controlled motion and focus on the squeeze at the bottom of the movement for maximum triceps engagement. Moving on to the second superset, the Dumbbell Alternate Seated Hammer Curl and the Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension provide a great combination of bicep and tricep work. Make sure to maintain proper form throughout and challenge yourself with weights that allow you to hit the target reps for each set. Remember, adequate nutrition and rest are crucial for muscle recovery and growth, so make sure to fuel your body with the right nutrients and allow ample time for rest between workouts.

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  • #Exercise / Sets
    1Barbell Preacher Curl4 sets • 15, 12, 10 and 10 reps
    Barbell Preacher Curl
    2Cable Reverse Grip Triceps Pushdown (SZ-bar)4 sets • 15, 12, 10 and 10 reps
    Cable Reverse Grip Triceps Pushdown (SZ-bar)
    3Dumbbell Alternate Seated Hammer Curl4 sets • 15, 12, 10 and 10 reps
    Dumbbell Alternate Seated Hammer Curl
    4Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension4 sets • 15, 12, 10 and 10 reps
    Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension