ARMS, Part 2: Beginner/Intermediate | Advanced
BEGINNER/INTERMEDIATE
Do the four beginner/intermediate exercises shown here for 4 weeks.
WEEKS 1 & 2: 2 sets of 10–12 repetitions of each exercise
WEEKS 3 & 4: 2 or 3 sets of 8–10
INTERMEDIATE
Do these four exercises for 4 weeks.
WEEKS 1 & 2: 2 sets of 8–10
WEEKS 3 & 4: 2 or 3 sets of 6–8
Dip
- Grab the parallel bars on a dip station and lift yourself so that your arms are fully extended. Bend your knees and cross your ankles behind you.
- Slowly lower your body by bending your elbows until your upper arms are parallel to the floor.
- Pause, then push yourself back to the starting position. Superset with chinups (do the exercises back to back; rest after completing a set of each), shown below.
Note:
Use a weighted belt if you can do more than the recommended repetitions.
Close-Grip Chinup
Use a weighted belt if you can do more than the recommended repetitions.
Close-Grip Chinup
- Grab the chinup bar with an underhand grip your hands about 6 inches apart and hang with your ankles crossed behind you.
- Pull yourself up as high as you can.
- Pause, then slowly return to the starting position.
Note:
Use a weighted belt if you can do more than the recommended repetitions.
Double Cable Triceps Extension
Use a weighted belt if you can do more than the recommended repetitions.
Double Cable Triceps Extension
- Attach single-arm handles to the high pulleys on each side of a cable station. Using an overhand grip, grab the left handle with your right hand and the right handle with your left hand. Stand with your feet shoulder-width apart and your knees slightly bent.
- Hold the handles near your chin, with your arms crossed.
- Without moving your upper arms, slowly pull the handles away from your body until your arms are straight.
- Pause, then slowly return to the starting position and repeat. Superset with biceps curls, below.
Dumbbell Biceps Curl with Static Hold
- Grab a pair of dumbbells with an underhand grip and hold them at arm’s length in front of your thighs. Raise your right forearm so that your elbow is bent 90 degrees and hold it there.
- Curl the dumbbell in your left hand toward your chest as far as you can without moving your left upper arm.
- Pause, then slowly lower the weight to the starting position. Continue holding your right arm at 90 degrees while you do all of your repetitions with your left arm, then switch arms, performing the static hold with your left arm and curling with your right.
