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Advanced Arm Workout 2

Jamie September 15, 2023

Warm-up:

• 5-10 minutes of light cardio (e.g., jogging, jumping jacks) to increase blood flow to your muscles.

Barbell Bicep Curl

• Sets: 4
• Reps: 6-8
• Rest: 90 seconds
• Tips: Keep your back straight, elbows locked by your sides, and curl the barbell with controlled movements. Use a weight that challenges you but allows you to maintain proper form.

Dumbbell Hammer Curl

• Sets: 3
• Reps: 8-10
• Rest: 60 seconds
• Tips: Hold the dumbbells in a neutral grip (palms facing each other) and curl while keeping your elbows stationary. Focus on squeezing the biceps at the top of the movement.

Close-Grip Bench Press

• Sets: 4
• Reps: 6-8
• Rest: 90 seconds
• Tips: Hand positioning should be around shoulder width. Using an EZ-bar or dumbbells with a close grip is a little easier on the wrists than an Olympic barbell. Lower the weight to your chest while keeping your elbows close to your body. Push through your palms to extend your arms.

Tricep Dips (Weighted if possible)

• Sets: 3
• Reps: 8-10
• Rest: 60 seconds
• Tips: Use parallel bars or a dip machine. Lower yourself until your elbows are bent around 90 degrees, then push back up. For added challenge, use a dip belt with weights.

Superset:

Incline Dumbbell Curl

• Sets: 3
• Reps: 10-12
• Rest: 45 seconds
• Tips: Sit on an incline bench, let your arms fully extend at the bottom, and curl the dumbbells while focusing on the squeeze at the top. You can perform these in any variation you choose, ( keeping palms facing inward or palms facing upwards or start with palms facing inwards and as you lift the weights twist the dumbbells so that your palms face upwards at the end of the movement).

Tricep Rope Pushdown

• Sets: 3
• Reps: 10-12
• Rest: 45 seconds
• Tips: Attach a rope handle to a cable machine, stand upright, and push the rope down while keeping your upper arms stationary. Squeeze your triceps at the bottom.

Cool-down:

• 5-10 minutes of light stretching for both biceps and triceps.

Remember to prioritise proper form over heavy weights. Start with a weight that you can control, and gradually increase it as your strength improves. Ensure you’re using a full range of motion for each exercise and maintain a steady and controlled pace throughout the workout. Always listen to your body and avoid overexertion or pain.