Perform arm circles, shoulder rolls, and tricep extensions with light resistance (like a resistance band) to warm up the joints.
Include 1-2 light sets of bicep curls and tricep pushdowns to activate the muscles before heavy sets.
Exercises and Execution:
Triceps Work
1. V-Bar Tricep Pushdowns
Execution:
Start with one warm-up set of 20 reps, then complete 4 working sets of 15 reps.
Form Cues: Keep elbows close to your sides, push the bar down while keeping your upper arms stationary, and extend fully to engage the triceps. Focus on squeezing at the bottom.
Progression Tip: If the weight feels manageable, try adding a slight pause at the bottom for an extra squeeze.
2. Rope Overhead Tricep Extension
Execution:
Perform 4 sets of 15 reps, focusing on a slow, controlled movement.
Form Cues: Stand with one foot forward for stability, extend the rope overhead while keeping elbows pointed forward. Avoid flaring elbows out to target the triceps fully.
Progression Tip: Increase the weight or the range of motion gradually each week to build endurance.
3. Skull Crushers
Execution:
Complete 4 sets of 15 reps with an EZ bar or dumbbells.
Form Cues: Lie on a bench, keep your elbows stationary, and lower the weight toward your forehead or just behind it. Extend back up slowly to avoid any elbow strain.
Tip: Keep your elbows close and avoid letting them drift outward. Focus on controlling the descent for each rep.
Biceps Work
4. Straight Bar Cable Curls
Execution:
Perform 4 sets of 15 reps.
Form Cues: Stand tall with elbows close to your sides, curl the bar up toward your shoulders, and squeeze at the top. Lower slowly to avoid swinging.
Progression Tip: Add a brief pause at the top for a stronger bicep contraction, or try gradually increasing the weight each week.
5. Dumbbell Curls
Execution:
Perform 4 sets of 12-15 reps, alternating arms.
Form Cues: Curl each arm individually, keeping your elbow close to your torso and rotating your wrist so that the palm faces up as you lift. Squeeze at the top and lower slowly to engage the full range.
Tip: Keep movements controlled and avoid any swinging or leaning.
6. Rope Hammer Curls
Execution:
Complete 4 sets of 15 reps using a rope attachment on the cable machine.
Form Cues: Stand upright, holding the rope with a neutral grip (palms facing each other), and curl up while keeping elbows close to your torso. This will emphasize the brachialis muscle and forearms.
Progression Tip: For added intensity, slightly extend the range of motion by pulling the rope handles apart at the top of each rep.
Optional Finisher (Superset for Burnout)
Superset Dumbbell Bicep Curls and Overhead Dumbbell Tricep Extensions:
Execution:
Perform 1-2 sets of 10-12 reps of each exercise back-to-back without rest.
Form Cues: For curls, focus on squeezing the biceps at the top, and for tricep extensions, keep elbows pointed forward to target the triceps.
Purpose: This superset finisher can help exhaust the muscles and provide a final pump.
Rest Intervals
Between Sets:
Rest 60-90 seconds for tricep and bicep isolation exercises, as shorter rest will keep intensity high without fully fatiguing.
Between Exercises: Take 2-3 minutes between switching from triceps to biceps exercises to allow for recovery and maintain energy.
Post-Workout Cool Down:
Static Stretching (5-10 minutes):
Perform static stretches for the triceps (overhead tricep stretch) and biceps (arm stretches against a wall).
Foam Rolling:
Lightly foam roll the arms to release tension and enhance blood flow post-workout.
Weekly Progression Tips:
Increase Weight Gradually: Arms benefit from slight weekly weight increments (2.5-5%) or an increase in reps if weights feel manageable.
Focus on Form and Tempo: Arms are best developed with strict form, so prioritize slow and controlled reps, especially on exercises like curls and skull crushers.
Log Your Progress: Track the weights and reps for each set and try to increase intensity over time through either more weight or slower reps to avoid plateauing.
This detailed structure provides a comprehensive approach to maximizing arm engagement and growth while maintaining healthy joints and form. Let me know if you need more details on any specific part of the workout or further progression strategies!