Effective Arm Muscle Building Workout for Strength and Size

Boost your strength and definition with this arm muscle building workout. Targeting biceps, triceps, and forearms, it enhances upper body aesthetics and metabolism.
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Arm Muscle Building Workout

This arm muscle building workout is designed to increase both the strength and size of your arm muscles. By combining various exercises targeting the biceps, triceps, and forearms, this routine promotes muscle growth, balance, and definition.

Benefits of the Workout

  • Increased arm strength and muscular endurance
  • Enhanced overall upper body aesthetics
  • Improved grip strength and functionality
  • Boosted metabolism through lean muscle development

Warm-Up (5-10 mins)

  • Arm Circles: 2 minutes
  • Jumping Jacks: 2×30 seconds
  • Wrist Rotations: 1 minute

Arm Muscle Building Workout Routine

1. Bicep Exercises

  • Barbell Curls: 3 sets of 8-12 reps
  • Dumbbell Hammer Curls: 3 sets of 10-15 reps
  • Concentration Curls: 2 sets of 12-15 reps

2. Tricep Exercises

  • Tricep Dips: 3 sets of 10-15 reps
  • Overhead Tricep Extensions: 3 sets of 8-12 reps
  • Cable Tricep Pushdown: 3 sets of 12-15 reps

3. Forearm Exercises

  • Wrist Curls: 3 sets of 15 reps
  • Reverse Wrist Curls: 2 sets of 15 reps
  • Farmer’s Walk: 3 sets, 30 seconds hold

Cool-Down (5 mins)

  • Standing Arm Stretch: 1 minute per arm
  • Wall Tricep Stretch: 1 minute per arm
  • Deep Breathing: 1 minute

Nutrition Tip

This arm muscle building workout requires proper nutrition to support muscle growth. Incorporate lean proteins such as chicken, fish, or plant-based options, along with a balanced intake of carbohydrates and healthy fats to assist in muscle repair and growth.

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