You're going to work arms three days a week. Now comes the fun part. We're going to start with your new 31- day arm routine. CT's major tip for emphasizing those "back arm" muscles is to keep the working elbow pointed toward the wall behind you. Read article. Here's our plan of attack on Monday: The first position is a cross-body kickback. However, arms are still the focus of the plan, so if your aim is to build sleeve-busting biceps and triceps rest assured this training routine will have you ruining T-shirts in no time. Arm Exercises 7 Moves to Avoid in Your Arm Workouts. Do both exercises unilaterally so you can fully focus on one arm at a time. Weight choice can be a little tricky. These routines must be performed with diligent progression from one workout to the next. Use good form on all three exercises, keeping your back straight and keeping tension in your muscles the whole time. Busting bicep curls all day and not seeing results? If your main weight is 105 pounds, put three 10s on each side, so you can slide one off each side every 25 reps. Arm workouts are fun but lower body workouts are noooot Motivation Can someone explain the science or just give me their best guess as to why doing arm workouts (with and without weights) are so much more enjoyable than doing lower bod workouts? Once you knock out 20 reps, forget about resting for a quick prayer and dive straight into a single-arm skull-crusher, hitting the remaining 20 reps before you switch arms. Arm Specialization. You have one more beast to take down—a giant set to annihilate your arms and build serious muscle. Click to share on Reddit (Opens in new window) ... (hint, arm workouts will!). You must strive to add weight with every workout. 856-797-9951 sdenittis@denittislaw.com. Since dedication isn’t the issue, it’s time to look at the finer points of arm training, making subtle and effective changes to your arm workouts. Next up is one of the more brutally intense techniques around—dropsets—applied to two of the most challenging arm exercises. Arm Exercises Fine-Tune Your Biceps in 4 Weeks. With the four-week specialized workout routine outlined here, at least if the world stops turning your arms will keep growing. Because the arms are a small body part, you may need to use "micro-loading," which simply means you patiently increase the weight every workout, but in … Your equipment-free tickets to the gun show. For the dumbbell kick-backs, use a weight you can get all 12 reps on and still keep your back straight. On Monday you will work your arms after you do the whole body routine I described above. I'd suggest Monday, Wednesday, and Friday. These new exercise techniques will change your approach to arm training, not to mention the size of your bis. This singular focus can help you improve the mind-muscle connection and give you a more profound burn. 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