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Intermediate Arm Workout 3

Jamie September 15, 2023

1: Barbell Bicep Curl

1. Stand up straight with a barbell in front of you, hands slightly wider than shoulder-width apart, palms facing forward.
2. Keep your elbows close to your torso and your upper arms stationary.
3. Exhale as you curl the weights while contracting your biceps. Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
4. Inhale and slowly begin to lower the barbell back to the starting position.
5. Repeat for the recommended repetitions.
6. Tip: Focus on controlled movements, avoid using momentum, and ensure your back remains straight throughout.
Sets: 3
Reps: 6-12 depending on weight.
Rest: 90 seconds.

Exercise 2: Skull Crushers (Lying Tricep Extensions)

1. Lie down on a bench with a barbell or EZ-bar positioned over your head, arms extended.
2. Grasp the bar with an overhand grip, hands shoulder-width apart.
3. Keeping your upper arms stationary, lower the bar by bending your elbows until the bar is just above your forehead.
4. Extend your arms back to the starting position, exhaling as you do so.
5. Repeat for the recommended repetitions.
6. Tip: Use an appropriate weight and maintain strict control throughout the movement to prevent strain on your elbows.
Sets: 3
Reps: 8-10
Rest: 90 seconds.

Exercise 3: Dumbbell Hammer Curls

1. Stand up straight, holding a dumbbell in each hand at your sides, palms facing your body.
2. Keep your upper arms stationary, exhale as you curl the weights while contracting your biceps.
3. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
4. Inhale and slowly lower the dumbbells back to the starting position.
5. Repeat for the recommended repetitions.
6. Tip: Avoid swinging your body or using your back to lift the weights; focus solely on your biceps and forearms.
Sets: 3
Reps: 8-12
Rest: 60-90 seconds.

Exercise 4: Tricep Dips

1. Find parallel bars, like on a dip station, and grip them firmly.
2. Lower your body by bending your arms until your shoulders are below your elbows.
3. Push yourself back up to the starting position by straightening your arms.
4. Exhale as you push up and inhale as you lower yourself down.
5. Repeat for the recommended repetitions.
6. Tip: To emphasise triceps, lean slightly forward during the movement, and keep your elbows close to your body.
Sets: 3
Reps: 10-15( last set to failure).
Rest: 60 seconds.

Superset:
Exercise 5a: Preacher Curl

1. Sit at a preacher curl bench, placing your upper arms against the pad and holding the barbell or EZ-bar with an underhand grip.
2. Exhale as you curl the weight while contracting your biceps.
3. Inhale and slowly lower the weight back down to the starting position.
4. Repeat for the recommended repetitions.

Exercise 5b: Overhead Tricep Extension (Dumbbell or Cable)

1. Stand or sit, holding a dumbbell with both hands above your head, arms fully extended.
2. Slowly lower the dumbbell behind your head by bending your elbows.
3. Exhale as you extend your arms and bring the dumbbell back to the starting position.
4. Repeat for the recommended repetitions.
5. Tip: Keep your upper arms close to your head and focus on the stretch and contraction of the triceps.
Sets: 2 supersets.
Reps: 8-12 on each exercise.
Rest: No rest between 5a and 5b- 2 minutes rest after one full superset.

Drop Set:
Exercise 6: Cable Rope Hammer Curl

1. Attach a rope attachment to a cable machine, grasp the ends of the rope, and stand up straight.
2. Start with a heavier weight. Exhale as you curl the rope ends, contracting your biceps.
3. Immediately switch to a lighter weight and repeat the curling motion for higher repetitions. Use a weight that is around 40% lighter than your heavy set.
4. Tip: Choose a starting weight that challenges you for the heavier set, but allows you to maintain proper form.
Sets: 2 drop sets.
Reps: 6-8 on heavy set then 8-12 on lighter set.
Rest: No rest between heavy and light set- 2 minutes rest between each drop set.

Remember to use appropriate weights that challenge you without compromising your form. Rest periods and proper nutrition are crucial for recovery and progress. Always prioritise safety and consult a fitness professional if you’re unsure about your form or suitability for these exercises.