Arms Workout
1. Biceps
Barbell Curls
3 Sets 20 Repetitions
1. Hold the barbell with medium range grip.
2. Stand with your body being upright.
3. Curl the barbell till shoulder level contracting your bicep muscles.
4. Slowly return back to starting position.
5. Repeat.
Dumbbell Curls
3 Sets 20 Repetitions
1. Hold a dumbbell in each hand.
2. Stand with your body being upright.
3. Curl the dumbbells till shoulder level contracting your bicep muscles.
4. Slowly return back to starting position.
5. Repeat.
Cable Curls
3 Sets 20 Repetitions
1. Hold the handlebar with a medium or wide grip.
2. Stand with your body being upright.
3. Curl till shoulder level contracting your bicep muscles.
4. Slowly return back to starting position.
5. Repeat.
Hammer Curls
3 Sets 20 Repetitions
1. Hold the dumbbells with your hands sideways.
2. Curl the dumbbells forward.
3. Keep your upper arm stationary and your elbows close to your torso.
4. Slowly return back to starting position.
5. Repeat.
2. Triceps
Tricep Extension (Dumbbells)
3 Sets 20 Repetitions
1. Keep your body upright and stand straight.
2. Hold a dumbbell with both your hands together straight up and bend your elbows.
3. Keep your upper arms upright and lower the dumbbell till it is lower than your head.
4. Slowly return back to starting position.
5. Repeat.
Barbell Skullcrushers
3 Sets 20 Repetitions
1. Take a barbell (EZ bar mostly preferred) with a close or medium grip.
2. Lower the barbell till it is lower than your head keeping your upper arms upright.
3. Lift it up straight.
4. Slowly return back to starting position.
5. Repeat.
Tricep Extension (Cable)
3 Sets 20 Repetitions
1. Use suitable handle/rope and keep your body upright.
2. Keep the upper arms still and perpendicular to the ground.
3. Pull the handlebar down till your arms are straight.
4. Slowly return back to starting position.
5. Repeat.
Close hand Push-ups
3 Sets 15-20 Repetitions
1. Lie in a push-up position but keep your close inwards.
2. Lower your body as your chest touches your hands.
3. Now push your body up again till your arms are straight.
4. Repeat.
3. Forearms
Reverse Cable Curls
3 Sets 15-20 Repetitions
1. Hold the cable handlebar at shoulder width with your palms facing your thighs.
2. Keep the upper arms upright and lift the bar until elbows are vertical.
3. Slowly bring it back down to starting position.
4. Repeat.
Wrist Curls (Dumbbells)
3 Sets 15 Repetitions
1. Hold the dumbbells with your arms extended down.
2. Curl the dumbbells with your wrists inwards.
3. Release back to starting position.
4. Repeat.