Simple Arm Workout

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.

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Triceps 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

Biceps Workout

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,


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