Who doesn't dream of a program to have big arms? Here are our tips on how to build your arms effectively.
As these are small muscle groups, for this arm strength training program, the routines should be short and intense.
15 to 20 minutes per muscle is sufficient, twice a week maximum.
What program strengthens your arms? The triceps being a larger muscle than the biceps, it can be used more. So we can create a routine of 3 exercises for the triceps and 2 exercises for the biceps.
Best Arm Exercises to Build Muscle
Arm Program For Men:
Exercises For The Triceps:
Lying EZ-Bar Triceps Extension: Lying on a bench, feet on the ground, in the starting position, arms outstretched in front of you, bring the bar towards the forehead by moving only the forearms.
4 to 6 sets of 8 to 12 repetitions.
Straight Bar Triceps Extension: Standing facing the pulley grasp the bar with your elbows bent and pull it down when extending the elbows, keeping your elbows glued together.
4 sets of 8 to 12 repetitions.
Rope Triceps Extension: Standing with feet hip-width apart, grasp the rope and pull down, while extending the elbows, elbows close to the body.
4 sets of 8 to 12 repetitions.
Exercises For The Biceps:
EZ Bar Curl: Standing at the desk, arms shoulder-width apart, grasp the bar supine, and curl on the EZ bar, without lifting your elbows.
4 to 6 sets of 8 to 12 repetitions.
Dumbbell Preacher Curl: Sitting on a bench, arms parallel, resting on the desk, a dumbbell in each hand, bend your arms up towards your forehead.
4 sets of 8 to 12 repetitions.
Woman Arm Program
3 Exercises to Strengthen The Triceps
V-Bar Triceps Push-down: Grasp the bar and descend downward at the extension of the elbows, elbows glued to the body.
4 sets of 12 to 15 repetitions.
Triceps Bench Dips: Resting on a bench or between two benches, descend as low as possible with the force of the triceps and go up in full amplitude.
4 sets of 8 to 12 repetitions.
Dumbbell kickback: Resting on a bent leg with your opposite hand on the knee, hold the dumbbell bent elbow and extend your arm in full extension in line with your shoulder.
4 sets of 12 to 15 repetitions.
2 Exercises to Strengthen The Biceps
EZ Bar Curl: Grasp the EZ bar, arms outstretched supine, and bend your elbows while lifting the bar upwards, elbows glued to the body.
4 sets of 12 to 15 repetitions.
Dumbbell Preacher Curl: Sitting on the bench, arms parallel resting on the incline bench, grab the dumbbells supine, bend the arms and move up towards the forehead, elbows in contact with the bench.
4 sets of 12 to 15 repetitions
The 5 Tips For Success
Warm-up your arms for 5 minutes with the rower or with light weights in maximum flexion and extension.
Adjust the weights to work in the ideal intensity zone.
Stick to the duration of the workout - 15 minutes for biceps and 20 for maximum triceps.
Eat a good source of protein every day for good muscle recovery.
Diet plays an important role in good muscle recovery. So remember to have a regular protein intake so that your arms can tone up or even develop.
Eat balanced by avoiding sugars and bad fats to eliminate the excess fat covering your arms and gain definition.
Coach's Notes:
Before performing the routine at the right intensity, consider warming up by doing a few very light sets or a bit of rowing.
Stay within the range of 8 to 12 reps for the man arm weight training program and 12 to 15 for the woman arm weight training program. If you can get past the high range it is because the weight is too light, conversely, if you do not reach the lower range it is because the load is too heavy. You can adjust the weights with each set to maintain good intensity.
For Dip work, if the position between 2 benches is too difficult at first, put your feet on the ground to reduce the effort on the triceps. Remember to always keep your elbows close behind you.
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