Having dense arms can give you the confidence you need to wear tank tops and short sleeve shirts. They are your “show off” muscles, so why not show them off? Our arms are composed of smaller muscles that are generally easier to define. This arms like a Beast workout routine will be a great addition to your normal routine.
- Standing Dumbbell Curls (bilateral) 3 sets x 6-8 reps. Superset with Standing Overhead Dumbbell Triceps Extensions 3 sets x 8 reps Tip: When performing the Dumbbell Curls make sure to keep your palms supinated throughout the movement. This will help ensure you are getting a full stretch of the muscle from start to finish.
- Concentration Curls with Cable 3 sets x 8 reps EACH arm. Superset with Reverse Triceps Press-Downs with Cambered Bar 3 sets x 8 – 10 reps. Tip: With both exercises it is important to give your elbows tight and close to your body. Focus on not allowing your elbows to move from starting position and stay away from using your back and/or bouncing with your knees.
- Rope Hammer Curls 3 sets x 10 reps. Superset with Rope Triceps Press-Downs 3 sets x 12 reps.Tip: When performing the rope hammer curls, be sure to keep the hands close together when curling the weight and pulling the rope apart at the top portion. The same can be said for the Rope Press Downs. Make sure your hands close together leading into a pull apart at the bottom for full contraction. Be sure you are actually PULLING THE ROPE APART instead of just twisting your wrists outward.