Workouts > Five days a week > Arm
5 days a week, arm days:
Important! pick one exercise from each row
You can exchange exercises after a couple of weeks to add more variety to your workout.
0
1
Barbell cheat curl
3 sets, 6 to 10 reps
Dumbbell curl
3 sets, 6 to 10 reps
Banded dumbbell curl
3 sets, 6 to 10 reps
2
Tricep dips
3 sets, 6 to 10 reps
Narrow grip push-up
3 sets, to failure
Close grip bench press
3 sets, 6 to 10 reps
As you progress you can add weight to your dips or do weighted or banded push-ups. Close grip bench press can be done with either dumbbells or barbell.
For close grip bench press don't grip too narrow. Shoulder width apart is the proper width to stay away from injury
3
Chin-ups
3 sets, 6 to 10 reps
Spider curl
3 sets, 6 to 10 reps
Hammer curl
3 sets, 6 to 10 reps
As you progress you can add weight to your chin-ups or you can do them on pull-up assist machine or use bands if you are not strong enough
Spider curl is also known as chest supported dumbbell curl
4
Lying one arm tricep extension
3 sets, 6 to 10 reps
To increase the tension on the triceps try to move your hand slightly back from the vertical position
5
Spider curl
3 sets, 6 to 10 reps
Hammer curl
3 sets, 6 to 10 reps
6
Cable push down
3 sets, 6 to 10 reps
Overhead tricep cable extension
3 sets, 6 to 10 reps
Your personal trainer tips:
How to do cable pushdown:
Learn to grow massive triceps as they are main factor of having a huge arm from Jeremy Ethier :
- Don't move your elbows
- Bring your elbow down to your side and keep them in that position
- Don't flex your wrist and try to keep it in neutral position
- Stick your chest up, retract shoulder blades and pin your elbows to your body side
- Stay away from the cable and hinge at the hips for better range of motion
