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Advanced Arm Workout

Jamie July 18, 2023

An advanced arm workout that incorporates supersets and drop sets to challenge your muscles and stimulate growth. Before starting any new workout routine, make sure you warm up properly with some light cardiovascular exercise and dynamic stretching. It’s also essential to use proper form and technique to prevent injury. Aim to perform this workout two times per week with at least 48 hours of rest between sessions.
Equipment needed:
Dumbbells, barbell, EZ bar, bench, and a cable machine.

Warm-up:
Perform 5-10 minutes of light cardio (e.g., jogging, cycling) followed by dynamic stretches like arm circles, shoulder dislocations, and triceps stretches.

Exercise 1: Barbell Bicep Curls:

Stand with your feet shoulder-width apart, grip the barbell with an underhand grip, and let it hang at arm’s length.
Keep your elbows close to your body, curl the barbell upwards towards your shoulders, and squeeze your biceps at the top.
Lower the barbell slowly and controlled back to the starting position.
Aim for 3 sets 6-10 reps.

Tips: Avoid using momentum to lift the barbell. Focus on the contraction of the biceps and brace your core throughout the movement.
Exercise 2 and 3: Superset: Close-Grip Bench Press into Dumbbell Hammer Curls:

Close-Grip Bench Press:Lie on a flat bench, grip the barbell with your hands shoulder-width apart or slightly narrower, and lower it to your chest.
Press the barbell back up to the starting position, fully extending your arms.

Tips: Keep your elbows close to your body throughout the movement to emphasise the triceps.
Dumbbell Hammer Curls:

Hold a dumbbell in each hand with a neutral grip (palms facing each other).
Curl the dumbbells up towards your shoulders while keeping your elbows stationary.
Squeeze your biceps at the top and then lower the dumbbells in a controlled manner.

Tips: Maintain a strong posture and avoid swinging the weights. Keep your wrists straight throughout the exercise.

Aim for 3 sets of 8-10 Reps on Close-Grip Bench Press and 10-12 reps on Dumbbell Hammer Curls.

Exercise 4: Dumbbell Bicep Curl Double Drop Set:
Perform a set of dumbbell bicep curls with a challenging weight (e.g., 8-10 reps).
Immediately switch to a lighter weight and perform another set until failure.
Repeat once more with an even lighter weight.
Perform 2 double drop sets and aim for 6-12 Reps on each set.

Tips: Choose weights that allow you to complete each set with good form but push yourself to fatigue.
Exercise 5 and 6: Superset: Mixed Focus

EZ Bar Curls:

Grip the EZ bar with palms facing upwards, hands slightly wider than shoulder width apart.

Curl the bar upwards, contracting your biceps,and the lower it back down in a controlled manner.

Tips: The EZ bar puts less strain on the wrists compared to a straight barbell.

Triceps Dips:

Use parallel bars or two sturdy elevated platforms.
Lower your body by bending your elbows until your upper arms are parallel to the ground.
Push yourself back up to the starting position.
Aim for 3 sets of 8-12 Reps on EZ Bar Curls and 10 Reps on Tricep Dips.

Tips: Lean slightly forward to target the triceps more effectively.

Exercise 7: Cable Rope Triceps Pushdown Double Drop Set:

Perform a set of cable rope triceps pushdowns with a challenging weight (e.g., 10-12 reps).
Immediately switch to a lighter weight and perform another set until failure.
Repeat once more with an even lighter weight.
Perform 2 double drop sets aiming for 8-12 reps on each set.

Tips: Focus on the mind-muscle connection and fully contract your triceps with each rep.

Cool-down:
After completing the workout, take a few minutes to cool down and stretch your arms and shoulders. This can help reduce muscle soreness and improve flexibility.
Remember to stay hydrated throughout your workout and listen to your body. If you’re new to advanced training techniques like drop sets, start with lighter weights and gradually increase as you become more comfortable with the intensity. Always prioritise proper form and technique over lifting heavy weights to prevent injury and maximise muscle engagement.