Before stepping into gym for your arms workout you must be clear about the fact what to hit first as there are three or four different parts in arms i’e Shoulders, Biceps, Triceps and Forearms.
If your goals are of athlete or gaining strength then its good to work your arms fully but if you’ve just started or you’re in gaining phase then I’ll advice to work all these muscles separately.
Arms workout for men and women, best exercise for arms
So starting your Arms workout, you should be stretching your arms and should do a warm-up which can little bit warm up the body and active your muscles. First go for close grip shoulder pull ups then push-ups for elbows as some aren’t aware doing half push-ups tucking your hands to your waist and then just pumping your upper body works on your elbows.
Now the main thing, if you’re going to hit Arms never start with shoulders or forearms as starting with shoulders will avoid the attention in only single group muscles you’ll feel difficult to lift weight as you have just killed your shoulder muscles and then shoulders will always going to enter whether you go for biceps triceps and thus leads to demotivation and you’ll not be able to lift weight in a proper form and even you will not be able to lift easy weights so you can’t think for heavy weights however I’ve mentioned forearms for a reason as if you go for forearms first then again weights lifting for biceps will be as difficult as all knows at every biceps exercise forearms always take some attention and even 30% lift are taken up by forearms. So I’ll recommend to go for biceps first then triceps, shoulders and at last forearms.
As we are going for Full Arms Workout if we think of regular repetition and sets it will leads to a lots of exercise and over workout is also not good even in strength training. So for every muscle group we will go for 4 exercises with high rep ranges with a moderate weight.
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Biceps :-
Now Starting with warm-up of particular muscle group, biceps close grip pull ups one set then light weight dumbles low reps, then hammer, this whole should be done continuously.
Now after a little shake and stretch to your biceps we will jump to the main course.
Weights should be moderate for example if you can lift a heavy weight of 40 kg then u should be adding 20 kgs in your rod and same be done in every exercise.
- Biceps rod :- 3 sets, rep range of 15
- Dumbles :- 3 sets Rep Range of 15
- Hammer :- 3 sets Rep Range of 15
- Cable curls :- 3 sets Rep Range of 15
As the present schedule for the day is done at next Arms Workout day you should change it with other remaining exercises left with same sets and rep ranges.
Triceps :-
- Close grip Bench press :- 3 sets Rep Range of 15
- Triceps Cable Press Down :- 3 sets Rep Range of 15
- Skull Crusher :- 3 sets Rep Range of 15
- Bench Dips :- 3 sets Rep Range of 15
- Kick Back :- 3 sets Rep Range of 15
Shoulders :-
- Front Shoulder Rod :- 3 sets Rep Range of 15
- Back Shoulder Rod :- 3 sets Rep Range of 15
- Arnold Press :- 3 sets Rep Range of 15
- Dumble Fly :- 3 sets Rep Range of 15
Forearms :-
- Forearm Machine :- 3 sets Rep Range of 20
- Open Rod Up down press :- 3 sets Rep Range of 20
Thanks for reading Arms workout for men and women, best exercise for arms. All opinions are welcomed.
