Frida-I mean… Arm Day
Need the pump before going out with your friends, right? Here’s a couple of arm workouts to try with some different exercises than what your normal routine may look like.
Here’s something that both men and women can do to blast your arms!
-10 mins of bike or treadmill
-stretching
| Exercise | Sets/Reps | Adv. |
| Tricep Rope Pushdowns | 1 warm up set/15 reps 4 sets/12 to 15 reps | |
| Close-grip Bench Press | 4 sets/6-10 reps | Please use a spotter |
| Dips | Chest Dips (4 sets/ 8-12 reps) OR Bench Dips (4 sets/ 25-30 reps) | Weighted (w/ belt or w/ plates on hips) |
| Barbell Curls (EZ bar okay) | 4 set/8 reps | Last set, Super Set!* |
| Preacher Curls | 4 sets/10 reps | |
| Hammer Curls | 4 sets/12 reps |
Notes:
Dips: Chest Dips. If you have & need a machine to put your knees on to take some of your own body weight away, use that. Otherwise, use the side of a bench
Barbel Curls: As always, don’t do them in the squat rack
Preacher Curls: it’s not about the weight, it’s about the full range of motion and the contraction. Often you may see people humping the pad trying to move 40-50 pound dumbbells. Maybe 15lbs is fine for you to get that full range.
*Superset involves you doing as many curls as you can (aim for 6-8) with a weight that becomes progressively lighter and lighter. If you end up with 20lbs. the following weight should be 15 lbs, 10 lbs, and then 5 lbs.
*In each set, try to ascend the weight load rather than keeping the same weight. Do a weight that enables you to get the full range of motion. There's no cheating.
Get that Protein post-work!
