The following 6 week program
will work to give you stronger arms (focusing on triceps and biceps),
and it does this by incrementally adding difficulty to the workout
routine.
This is a beginner workout program that you should only perform on two days out of the week, and
it's acceptable for both male and female bodybuilders.
Let's break it down quickly
before we get started:
Week 1 and 2: Use a
low/moderate weight and a low rep volume. This lets you ease into the
twice weekly arm workout.
Week 3 and 4: We're
increasing the weight up to moderate along with a moderate rep
volume, increasing the intensity and set number.
Week 5 and 6: We're
going up another notch to a more intense volume, but we're keeping
the weight itself at a moderate level. It's going to be challenging!
After you get through the
6th week you can either take a week off from all arm
exercises, or if you feel up to it you can go through again, starting
with week 1 and using slightly more weight. Use a weight level that
challenges you but isn't so heavy it prevents you from completing the
sets.
Do this twice a week, but
make sure there are two days of rest in between each lift day.
Week 1 and 2
First Day
Cable curl: 2 sets of 12
Dumbbell tricep kickback: 2
sets of 12
Second Day
Concentration curl: 2 sets
of 12
Cable tricep extension: 2
sets of 12
Week 3 and 4
First Day
Seated dumbbell curl: 4 sets
of 10
Skullcrusher: 4 sets of 10
Second Day
EZ bar preacher curl: 4 sets
of 10
Seated French press: 4 sets
of 10
Week 5 and 6
First Day
Barbell curl: 5 sets of 10
Tricep dips: 5 sets of 10
Second Day
Chin ups: 5 sets of 10
Close grip bench press: 5
sets of 10
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