Training Plans - Arm Workout
Arm Status Late March 2017
Arm Status Mid March 2017
Ah, the ol' Bi's and Tri's. Working arms has always been one of my favorite workouts but for different reasons than something like Chest Day. Working arms feels good and it's often an easier workout than many others. The biceps can take a lot. It takes quite a while for me to fully exhaust my biceps and triceps, so I feel strong throughout the entire workout. With an area like arms, I focus on two key things during the workout... The first is progressive overload (working your way up to the maximum weight you can lift) and the other is working in some drop sets. Both of these methods aim to squeeze every last bit of strength out of the arms and leave them fully worked.
Each body is different and some areas grow quickly on others while some areas lag for other people. One area that responds really well to training for me is the size of my biceps and triceps, they grow much faster on me than my shoulders. I try to stay conscious of this because visually I want my shoulders to pop out more than the middle of my arm but I can only do so much. Plus, I enjoy training arms so I don't want to downplay my arm training too much in order to achieve a more triangle shaped physique. My point is to keep in mind why you are personally training. Always go in with personal goals... short term, long term, ideal, and obtainable. This will set the tone of your training sessions and keep you motivated.
TIPS FOR THOSE NEW TO WEIGHTLIFTING
- To find your "Warm Up" weight, perform 12-15 reps of the exercise with ease. If it's too easy, move up and if that rep range is too hard, move down in weight.
- To find your "Working Set" weight, perform 6-8 reps of the exercise. This should feel hard once you get past 6 reps. Anything after 8 reps should be really tough. For arms, I train a little higher on the working set rep range, 10-12 is how I like to get a good burn.
- Focus on doing the exercises with the best form possible. You will know that you are in proper form if you can feel the muscle you are targeting contract. Also, it is important that nothing hurts with a sharp or stabbing pain. A little discomfort is ok, it means you're working. Find the difference between working hard and hurting yourself, avoid the latter.
- Train in good view of a mirror whenever possible, it will help you visualize the mind/muscle connection and it will also help you with proper form.
- Don't get discouraged if you don't understand how to perform an exercise right away. Look up videos on how to do the movement (I have links to each), don't be scared to ask someone experienced for help, or train with a friend that is more experienced. Seasoned lifters love to share tips, tricks, and know how.
TIPS FOR SEASONED LIFTERS
- This routine is part of a body part split routine. If you prefer a total body workout, grab a superset or two from this routine and work it in to your total body workout.
- I train abs with this workout, feel free to add in an ab routine or calf routine at the end of this shoulder session for a nice finisher to your workout.
- If you want to get a nice pump on at the end of your workout, take the moves such as hammer curls and concentrated curls and perform them as drop sets at the end of the workout.
Flexing after training allows you to see yourself at a "pumped" state. Your muscles will be fuller and larger. It's an important part of the process of seeing yourself progress. Plus, it is a huge visual motivator so flex away!
ARMS TRAINING PLAN
- Barbell Burl: Warm Up Weight x 2 sets x 12-15 reps
- Barbell Curl: Heavy Weight x 1 set x 4 reps
- Barbell Curl: 1 Rep Max x 1 set x 1 rep
- Barbell Curl: Working Weight x 3 sets x 10-12 reps
- Close-Grip Bench Press: Warm Up Weight x 2 sets x 12-15 reps
- Close-Grip Bench Press: Heavy Weight x 1 set x 4 reps
- Close-Grip Bench Press: 1 Rep Max x 1 set x 1 rep
- Close-Grip Bench Press: Working Weight x 3 sets x 10-12 reps
- Close Grip Chin Up: Assisted or Weighted x 3 sets x 8-10 reps
- Seated Tricep Press Machine: Working Weight x 3 sets x 8-10 reps
- Overhead Dumbbell Tricep Press: Working Weight x 3 sets x 8-10 reps
- Alternating Hammer Curls: Working Weight x 3 sets x 8-10 reps each side
- Skull Crushers: Working Weight x 3 sets x 8-10 reps
- Advanced add ons: Single Arm Concentrated Curls, Cable Curl, EZ Bar Curl, Cable Rope Tricep Pulldown, and/or Ab/Calf Workout
How to perform in this routine...
- Perform all sets #1 - #4
- Perform all sets #5 - #9
- Perform all sets from #10
- Perform 1 set from #11 followed by one set from #12 until all 3 sets of each are done (6 total)
- Perform all sets from #13
- Perform any additional exercises as drop sets
LINKS ON HOW TO DO EACH MOVEMENT
- Barbell Curl
- Close-Grip Bench
- Close-Grip Chin Up
- Seated Tricep Press Machine
- Overhead Dumbbell Tricep Press
- Alternating Hammer Curls
- Skull Crushers
- Single Arm Concentrated Curls
- Cable Curl
- EZ Bar Curl
- Cable Rope Tricep Pulldown
- Ab Routine
- Calf Routine
This routine is for intermediate lifters and takes about 1 hour to complete (without the ab or calf workout and any add ons). It is extremely effective for growing the biceps and triceps. I have found heavy barbell curls great for achieving a deep burn when working arms. My favorite exercise for arms though is the Close Grip Bench Press because it has really grown my triceps. Try out the routine and see if you can incorporate any of these super sets into your arm workout.
*I am not a certified personal trainer. My experience is limited to myself. If you are new to lifting, please seek out resources online and the help of a trainer or experienced friend before embarking on a new fitness regime.
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