I rarely venture far from the basics. Sure, there are several workout techniques you can use to get results but for the most part, the same exercises that have been around for decades are the same one’s the pros use today to build muscle. This is especialy true for arm training.
My workout program has be back to dedicating a day to each muscle group. Thursdays are my arm days. And this morning was a very simple and basic arm workout.
Cable Pressdowns: 4 sets x 12 reps
One-Arm Rope Extensions: 4 sets x 12 reps
Seated Overhead Extensions: 4 sets x 15 reps
Dumbbell Hammer Curls: 3 sets x 10-12 reps
Barbell Curls: 3 sets x 10 reps
Preacher Curls: 3 sets x 15 reps
I tend to do a lot of cables for triceps. Every now and then I’ll do dumbbell extensions or skull crushers but the cables are easier on my joints. The overhead extensions was a machine exercise.
You’ll notice I did 4 sets of each exercise for triceps and only 3 for biceps. I typically use a little more training volume for triceps since that’s the bigger part of your arm. I hit some cardio after that. Tomorrow is shoulders and traps.
Train with Passion,