ARMS, Part 1: Beginner | Intermediate/Advanced
Do the four beginner exercises for 4 weeks.
- WEEKS 1 & 2: 1 or 2 sets of 10–12 repetitions of each exercise
- WEEKS 3 & 4: 2 or 3 sets of 10–12
- Grab an EZ-curl bar with a shoulder-width, overhand grip. Hold the bar at arm's length over your head.
- Without moving your upper arms, bend your elbows to lower the bar behind your head until your forearms are just past parallel to the floor.
- Pause, then return the bar to the starting position by straightening your arms.
Lying Dumbbell Triceps Extension
- Grab a pair of dumbbells and lie on your back on a flat bench. Hold the dumbbells over and slightly behind your head with straight arms, your palms facing each other. Your upper arms should be angled back.
- Without moving your upper arms, bend your elbows to lower the dumbbells until your forearms are nearly perpendicular to the floor.
- Pause, then lift the weights back to the starting position by straightening your arms.
Standing Hammer Curl
- Grab a pair of dumbbells and stand with your feet hipwidth apart. Let your arms hang straight down from your shoulders, and turn your palms so they're facing each other.
- Curl the dumbbells up as high as you can without moving your upper arms forward.
- Pause, then slowly lower the weights to the starting position
Seated Preacher Curl
- Grab an EZ-curl bar with an underhand grip. Rest your upper arms on the sloping pad of the preacher bench and hold the bar at arm's length in front of you, your elbows bent about 5 degrees.
- Lift the bar as high as you can without moving your upper arms off the pad.
- Pause, then slowly lower the bar to the starting position.
