While the benefits of total body fitness are immense, you may want to increase the muscle mass volume of your biceps and triceps without spending more time working out your back or shoulders. There are several arm-specific workouts that can increase strength, flexibility and mass. Set at least two workout days per week where you focus on working only your arms. Follow each workout day with a full rest day.
Step 1
Perform 10 reps in 4 to 6 sets of standing biceps curls with a barbell. Select a weight that you can lift somewhat comfortably. Stand with your feet shoulder-width apart, with your back straight and your chest out. Grip the barbell and hold it at your waist. Raise the barbell slowly toward your chest, keeping elbows pinned to your sides. Draw a deep breath as you raise the barbell. Lower the barbell in a controlled manner to your waist, exhaling as you lower it. Rest up to two minutes between sets. According to James L. Hesson, author of "Weightlifting for Life," the amount of rest you take in between sets is crucial to achieving your lifting goals. For an increase in muscle mass, Hesson advises resting 1 to 2 minutes.
Step 2
Sit on the seat of the preacher weight chair with a barbell on the rack in front of the chair. Place your elbows on the inclined board, then grip the barbell. Raise the barbell slowly toward you, keeping your elbows on the board. Slowly lower the barbell toward its rest position. Perform nine more reps in 2 to 3 sets.
Step 3
Perform 2 to 3 sets of hammer curls, with 10 to 12 reps per set. Grip two dumbbells, one in each hand, and let both rest at your sides. Stand with your feet at shoulder width apart with your back straight. Raise the dumbbells simultaneously up toward your biceps. Lower the dumbbells back to a rest position.
Step 4
Grip the pullup bar. Lift yourself up completely, raising your chin over the bar. Lower yourself in a controlled manner. Perform three sets of 10 to 12 reps.
Step 5
Perform three sets of triceps dips, with 15 to 20 reps per set. Grip each post with your arms locked straight, so that you are supporting your own body weight at its highest position on the rack. Slowly lower yourself as far as you can, while still supporting your body weight. Raise yourself back to the original position. One up-and-down motion constitutes one repetition.
Tips and Warnings
- The proper diet is crucial to feeding your muscles, gaining volume and reducing fat. The lower your body fat percentage is, the more ripped all of your muscles will appear. Proper intake of protein is crucial to the success of any weightlifting program.
- Do not use the momentum from previous repetitions to "cheat." Slowly performing weightlifting exercises while executing with the proper form is far more effective than swinging around heavier amounts of weight.
Things You'll Need
- Olympic barbell
- Free weights
- Preacher-style weightlifting seat
- Dumbbells
- Pullup bar
- Triceps dip rack
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