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Intermediate Arm Workout 2

Jamie September 15, 2023

This routine focuses on building strength and definition in your arms. Remember to warm up before starting the workout and consult a fitness professional if you’re unsure about your form or suitability for these exercises.

Remember when performing these exercises prioritise these key things;
Mind to muscle connection.
Quality muscle contractions on each rep.
Good control on the eccentric phase of the exercise.
Your breathing pattern

1. Standing Barbell Curl:

– Hold a barbell with an underhand grip, hands shoulder-width apart.
– Keep your elbows close to your torso and curl the barbell towards your chest.
– Lower the barbell back down in a controlled manner.
– Sets: 3-4
– Reps: 8-10
– Tip: Focus on isolating your biceps and avoid using momentum to lift the weight.

2. Tricep Dips:

– Find parallel bars or use a dip machine.
– Lower your body by bending your elbows, keeping them close to your body.
– Push yourself back up to the starting position.
– Sets: 3-4
– Reps: 10-12
– Tip: Keep your core engaged to maintain stability and avoid excessive shoulder strain.

3. Hammer Curls:

– Hold a dumbbell in each hand, palms facing your body.
– Curl the dumbbells up while keeping your palms facing each other.
– Lower the dumbbells back down, keeping a slight bend in your elbows at the bottom, this will keep the tension on the biceps, requiring them to work harder.
– Sets: 3-4
– Reps: 10-12
– Tip: Maintain a neutral wrist position throughout the movement.

4. Skull Crushers (Lying Tricep Extensions):

– Lie on a bench with a barbell or EZ curl bar.
– Extend your arms, lowering the weight towards your forehead.
– Raise the weight back up to the starting position.
– Sets: 3-4
– Reps: 8-10
– Tip: Keep your elbows stable and close to your head throughout the exercise.

5. Preacher Curls:

– Use a preacher curl bench and hold a barbell or EZ curl bar.
– Curl the weight up towards your shoulders while keeping your upper arms stationary.
– Lower the weight back down in a controlled manner.
– Sets: 3-4
– Reps: 8-10
– Tip: Focus on the full range of motion and avoid using your back to lift the weight.

6.. Tricep Rope Pushdown:

– Attach a rope handle to a cable machine.
– Grip the rope with your palms facing each other and elbows close to your body.
– Push the rope down until your arms are fully extended.
– Control the weight coming back up and return to the starting position and repeat.
– Sets: 3-4
– Reps: 12-15
– Tip: Squeeze your triceps at the bottom of the movement for maximum contraction.

Remember to cool down and stretch your arms after the workout. It’s essential to maintain proper form throughout each exercise to avoid injury and get the most out of your workout. If any exercise causes discomfort or pain, stop immediately and consult a fitness professional.