Here are four basic arm exercises for beginners:
- Bicep Curl: Start with a dumbbell in each hand.
- Chest Fly: Grab a mat and lay on your back.
- Tricep Extension: Hold dumbbells in each hand above your head.
- Bent-Over Row: Lean forward with weights in each hand.
Is 1 arm day a week enough?
So, how often should you train your arms if you are looking for optimal muscle growth? You can train arms between 2-6 times per week. The more frequently you train arms, the less you should do per day.
How many exercises should I do on ARM day?
The number of exercises that make an effective arm workout can range from 1-3 movements per session, with any more than that resulting in excessive fatigue and inconsistent form and technique. It is common that an arm routine consists of 1-3 arm exercises per muscle each workout.
What order should I do my arm workouts?
Exercises for bigger muscles should come before exercises for smaller muscles. Examples: Chest or back before shoulders, biceps or triceps. Shoulders before biceps or triceps. Quads or hamstrings before calves or abs.
What weight should I start with arms?
Once you feel comfortable, you may begin to slowly increase the weight for each arm exercise. As a rule of thumb, when starting out with a set of dumbbells or a barbell, women typically start at 5-10 pounds and men start at 10-20 pounds.
What muscle group should I start with?
Here’s an example of how you could combine muscle groups using the more detailed groups we outlined: Day 1: chest, shoulders, triceps, forearms. Day 2: calves, hamstrings, quadriceps, glutes. Day 3: biceps, back, abdominals, traps, lats.
The Workout
- Cheat Curl or Barbell Curl: 3 x 6, two minutes rest.
- Incline Dumbbell Hammer Curl or Reverse Curl: 3 x 8 -10, 90 seconds rest.
- Dumbbell Spider Curl or Preacher Curl: 2 x 12 – 15, 60 seconds rest.
- Close-Grip Bench Press: 3 x 6 – 8, two minutes rest.
Does it matter what order I do my workouts?
Well, when you’re working out in the gym, order matters too. Plain and simple, the order of your exercise movements is actually one of the defining factors in how effective your workout regimen is, according to strength and conditioning specialist Alena Luciani, M.S., C.S.C.S., founder of Training2xl.What Body Parts to Work on What Days?
- Monday: Chest and triceps.
- Tuesday: Back and biceps.
- Wednesday: Legs and shoulders.
- Thursday: Rest.
- Friday: Chest and triceps.
- Saturday: Back and biceps.
- Sunday: Legs and shoulders.
Barbell Bicep Curl. Muscles Targeted: Biceps Brachii (Long Head & Short Head) …
- Barbell Bicep Curl. Muscles Targeted: Biceps Brachii (Long Head & Short Head)
- Dumbbell Preacher Curl. Muscle Targeted: Biceps Brachii & Brachialis.
- Cable Bicep Curl. Muscle Targeted: Biceps Brachii.
- Skull Crusher.
- Cable Triceps Pushdown.
- Single-Arm Dumbbell Overhead Triceps Extension.
6-day split
- Day 1: push — chest, shoulders, triceps.
- Day 2: pull — back, biceps, forearms.
- Day 3: legs — quads, glutes, hamstrings, calves.
- Day 4: push — chest, shoulders, triceps.
- Day 5: pull — back, biceps, forearms.
- Day 6: legs — quads, glutes, hamstrings, calves.
- Day 7: rest.
How should you structure your workout days?
On Monday and Thursday, complete a lower body workout. On Tuesday and Friday, complete an upper body workout. Your rest days are Wednesday, Saturday, and Sunday. Since you are working out lower and upper body twice per week, target all muscle groups.There are many ways to structure a strength training program, but many people find it helpful to pair certain muscle groups together.
- Day 1: chest, shoulders, triceps, forearms.
- Day 2: calves, hamstrings, quadriceps, glutes.
- Day 3: biceps, back, abdominals, traps, lats.
The 9 Best Arm Exercises for Definition & Strength
- Anatomy Review.
- Arm Workout Tips.
- Barbell Biceps Curl.
- Cable Tricep Extension.
- Hammer Curls.
- Bench Dumbbell Tricep Extensions.
- Cable Bicep Curls With Shoulder Flexed.
- Cable Tricep Extensions With Shoulder Flexed.
How many times a week should you do arm day?
I encourage my clients to do an arm workout at least three times a week to build muscle, plus cardio at least twice a week to help with overall fat and calorie burn.