Let’s face it, having toned arms is a big turn-on for both men and women. We get jealous whenever we see people with three-dimensional arms through their formed pecs.
Developing your arms is not an easy task. You must find time to work on this core muscle to fully develop it.
A key to gaining the best out of your workout routine is doing various exercises at different rate and interval. Your upper arm, biceps and triceps, can handle varying rep ranges; while, your forearm needs high rep ranges to fully develop your muscles.
Further, you must only train your arms for two to three days, with rest days in between. Your arms are essential part of any activity that you would be doing, you wouldn’t want to strain it too much.
If you’re just beginning your workout plan, you can surely do these plan; if you have your own routine and just want to spice things up, these are even better!
CLOSE-GRIP BARBELL BENCH PRESS
This may be one of the best arm workout plan for you. This workout focuses on developing your triceps. You need to do this routine as slow as possible, focusing on proper form and breathing as you go along. You don’t want to strain your muscle at the early point of your workout.
You would need a spotter for this one, but if no one is available to help you, then be cautious of the weight that you would use.
This routine mainly works your biceps that is great for beginners. You don’t need much equipment, just your trusty barbell! Just like your close-grip barbell bench press, barbell curls should be done with caution. We should do this exercise slowly but surely, to make sure to use the best of your arms for the longest time.
You could also perform variation of this exercise using dumbbell bicep curl, ez-bar curl, and preacher curl.
This is one of the most accessible workout for your arms because you only need your body as your equipment. Bench Dip, also known as the Triceps dip, aims develop your Triceps, which is specifically aimed for beginners.
You will just raise your body from the two perpendicular benches using your Triceps muscle, but beware, you must maintain good form while performing this routine. You can repeat this routine for 3 sets, 6-8 repetitions with rests in between.
Alternate routines for this one includes Decline Close-Grip Bench to Skull Crusher, Dip Machine, Dips – Triceps Version.
All in all, you should create a changing Arms Workout Plan to fully train your muscle. You should aim that this muscle group be excited with new exercises, longer sets and repetitions. You might not be a beginner anymore, but there is no harm to tweak your exercise and try these one out.
Ultimately, you should take care of your arm muscles. You might get excited to lift some weights, always remember to take caution when doing these exercises. You don’t want to be rushed into the hospital due to a torn muscle.