ARM's Routine

May 1, 2013

Arms are what I personally refer to as the Bread & Butter.  Whether you a man or woman, your body is not complete without a nice set of arms.  There are 3 main parts.  The bicep (the top of your arm), the tricep (the bottom/back of your arm) and the forearm.  All parts should be worked separately.

Bicep: Warm up with light weight, but with a stability machine that will force your movement and contractions into proper form.

    

 

20 reps (rest for 10 seconds)

20 reps (rest for 5 seconds)

10 reps (rest for 2 minutes)

We’ll now move to Standing Arm Curl.  This is the most difficult curl exercise, but also the most effective when done correctly due to the amount of stability one must provide with your forearm and wrist while curling the weight.  Proper form is key.  A majority of us find it difficult to execute a proper standing curl because our momentum wants us to rock our upper body to bring the weight up.  Standing against a wall while completing a full curl defuses any improper form your body wants to pursuit.

 

 

Start out with Moderate to light weight. (About 100 lbs. lighter than your body weight)

10 reps (rest for 2 minutes – add 10 lbs. to each side)

8 reps (rest for 2 minutes – add 10 more lbs. to each side)

5 reps (rest for 3 minutes – add 5 lbs. to each side)

3 reps (move to next exercise)

We’ll now move onto the seated EZ bar preacher curl.  The EZ bar was designed to reduce fewer obligations on your forearm and wrist, therefore allowing you to focus more on your bicep contracting the weight than your whole arm.  If you’re looking to get that “peak mountain” at the top of your bicep you’ll want to focus on this particular exercise.

 

  

 

I would recommend starting out with the same amount of weight you did when performing the Standing barbell curl.  True your muscle may be slightly used and exhausted from your previous sets, but remember, the EZ curl bar is designed to lighten the load, so it should already feel a little light when curling in comparison to the straight bar.  When doing this exercise, one should really focus on the squeezing and contracting at the very top of the movement, holding it there for a full second before descending towards the starting position.   This is an exercise of slow, proper full contracted movements.  Not fast and messy.

10 reps (rest for 2 minutes – add 5 lbs. to each side)

8 reps (rest for 2 minutes – add 5 more lbs. to each side)

5 reps (rest for 3 minutes – add 5 lbs. to each side)

3 reps (move to next exercise)

Our last bicep exercise is the reverse close grips pull up:

 

 

10 reps (rest for 10 seconds)

10 reps (rest for 10 seconds)

12 reps (rest for 10 seconds)

14 reps (rest for 10 seconds)

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PERSONAL TRAINING - CORPORATE FITNESS - NUTRITIONAL ADVICE - WEIGHT LOSS - MUSCLE TONE - CORSE STRENGTH - POSTURE CORRECTION - CARDIO FITNESS

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