As we all know big arms make for one of the most impressive and noticeable part of a physique, especially among beginners. It doesn’t get much better than filling out the sleeves of your t-shirts, so with our beginner arm workout here, we show you where to start with your arm training as a beginner to get those bicep and triceps growing!
Details:
4 Exercises, 3-4 Sets Per Exercise, 8-15 Reps Per Exercise. Duration: 45min-1 Hour
What you will need:
- Access to a gym
- Dumbbells
- Cables
- Ez Bar Cable Attachment
- A Barbell and Weight Plates (or a fixed Barbell)
- An Adjustable Bench
- Pre-Workout (optional)
- Intra-Workout Supplement (optional)
- Post-Workout Supplements (optional)
Exercise 1: Barbell Bicep Curl
Set 1 – 12 Reps
Set 2 – 12 Reps
Set 3 – 12 Reps
Set 4 – 12 Reps
Note: Attempt to use the same weight on each set and by the last set be pushing very close to complete failure whilst maintaining proper form.
Cues for Form: Grip the bar at shoulder width, stand up straight with your arms just shy of full extension to keep tension on the bicep the entire set. Keep your elbows by your side, and curl the weight up using your biceps. Think about driving the weight up from the side of your hand your pinky finger is on, this will place more tension on the biceps. When curling the weight up, in the top quarter of the range of motion allow your elbows to drift slightly forward to complete the movement, ensuring your bicep is responsible for this motion not your shoulder. Reverse this motion in the top quarter of the negative portion of the rep and control the weight back down with your biceps, stopping just shy of full arm extension to keep tension on the biceps. Repeat this range of motion until the required amount of reps is complete.
Exercise 2: Ez Bar Cable Push Down
Set 1 – 15 Reps
Set 2 – 15 Reps
Set 3 – 12 Reps
Set 4 – 12 Reps
Note: Increase weight as the amount of reps decrease
Cues for Form: Set the cable at a height that the bar is just above a full tricep stretch. Grip the bar at approximately shoulder width (while still holding the Ez Bar comfortably). Stand with a slight bend in your hips and brace the core, then extend the arms (just shy of full extension to keep tension on the triceps) to bring the weight down. From this position begin your set by bending the elbows, controlling the weight back up and using the triceps. Control the weight until you feel a stretch in the triceps, then extend the elbow forcefully contracting the triceps to move the weight back down. Contract at the bottom of the movement and repeat this range of motion until the required amount of reps are completed.
Exercise 3: Alternating Dumbbell Hammer Curls
Set 1 – 10 Reps Each Arm
Set 2 – 10 Reps Each Arm
Set 3 – 8 Reps Each Arm
Set 4 – 8 Reps Each Arm
Note: Increase weight as the amount of reps decrease
Cues for Form: Grip the dumbbells in the center of the handles, stand up straight and extend your arms just shy of full extension to keep tension on the biceps while keeping a neutral hand position. Begin with your weaker arm and curl the weight up using your bicep while keeping your elbow by your side. Contract hard at the top of the movement and then control the weight back down with the biceps until you reach just shy of full extension. Repeat this range of motion with your opposing arm and continue alternating between arms until the desired amount of reps is completed.
Exercise 4: Barbell Skull Crushers
Set 1 – 12 Reps
Set 2 – 10 Reps
Set 3 – 8 Reps
Set 4 – 8 Reps
Note: Increase weight as the amount of reps decrease
Cues for Form: Grip the bar at shoulder width and lay down on a flat bench positioning the barbell on your chest. From here, press the barbell upward by extending the arms. When in this position, control the weight down just above your head, be sure to control the weight with your triceps while bending the elbows to allow the movement. Keep your arms locked in place to prevent your elbows flaring which can cause unwanted stress on the elbow joint. Once at the bottom of the movement with the weight just above your head, push the bar back up using your triceps and contract at the top, stopping shy of full elbow extension to keep tension on the triceps and protect the elbow joint. Repeat this range of motion until the required amount or reps are completed.
Aaaaaand that’s it for the beginner arm workout. Don’t forget to take your post workout protein shake to ensure MAXIMUM GAINS! The key to building thick, python looking arms is NUTRITION and RECOVERY! beginner arm workout
