Well defined and bulky arms are, besides a nice back, the trademark of a male of value. So what exactly can you do if fate just provided you with scrawny members? Right, hit the weights hard. I’ve prepared some effective workouts for you to pull off at the gym or even at home.
For each unit you’re including a warm-up set and working sets with the minimum weight, the optimal weight and the maximum weight:
Dumbbell Workout
4×15 hammer curls
4x 15 concentration curls
4×15 single-arm row
4×15 triceps presses
4x 15 skull crushes
4×15 barbell curl
4×8 bench press
4×15 biceps curls (cable)
4×15 triceps curls (cable)
In addition to that, feel free to add dips, push-ups and pull-ups to maximize the effect. This will help you improve your overall fitness and will train a few smaller muscles that normally don’t get trained.
Pay attention to your technique, folks. Don’t bounce to be able to press heavy weights, that’s cheating big time and it won’t do you any good. You should also make sure to hold your elbows still to really give your upper arms the proper workout, that’s essentially why you’re doing this in the first place, right? However, for those who are curious about how I train my lower arms, wait for next week’s article!
Copyright and Source: http://www.travisrathbone.com/
