Curls for the girls, “bi’s” for the guys.
Big, toned arms. Who doesn’t love a nice set of “guns?!”
One of the most requested types of workouts I receive is a solid arm workout. This is something I hear from both male and females as well.
You can’t deny it, 9/10 times some of the first things we notice on a male or female can be the looks of their arms. And having big biceps, or toned arms is also quite appealing.
Let’s keep it simple and effective. This arm workout only requires some dumbbells and the drive to get those arms PUMPING!
Before you know it, you’ll have arms like Arnold!
The Biceps & Triceps Arms Workout:
- 1A) Dumbbell Curls – 4 Sets of 12 reps
- 1B) Close Grip Pushups – 4 Sets of 15 reps
- 2A) Dumbbell Hammer Curls – 4 Sets of 10 reps
- 2B) Dumbbell Triceps Kickbacks – 4 Sets of 12 reps
- 3A) Seated Dumbbell Single Arm Isolated Curls – 4 Sets of 10 reps
- 3B) Dumbbell Overhead Triceps Press
- 4A) Dumbbell Curls – 1 Set of 15 reps, 1 set of 12 reps, 1 set of 8 reps
- 4B) Close Grip Pushups – 1 Set maximum reps
Remember, pairs (i.e. 1A and 1B) should be done in superset fashion. This means you perform exercise A, and then immediately perform exercise B. Take a short rest, and then perform exercise A then B again until all sets and reps are completed.
By supersetting exercises, you are more efficient on time and will get a huge rush of blood to the arms. This will get the great arm pump going!
For the last two exercises, dumbbell curls and close grip pushups, you will do these in drop set fashion. Thus you would do 15 dumbbell curls, drop the weight down about 33% and then do 12 reps, then drop the weight about 33% again and perform 8 reps. After doing so, move on to close grip push ups and finish with a max set!
This arm workout is sure to get some size and great definition in those biceps and triceps.
Hit the weights hard and push yourselves! Results will follow!
Comment below to let me know what you think of the workout!
If you’re looking for a short, 10-minute ab workout, make sure to check this article out!