The Perfect Arm Day Workout

Classic Dumbbell Curls-3 sets of 12 reps

  • Stand up with your torso upright while holding a 5lb. or 10lb. dumbbell in each hand. Use a weight most comfortable to you.
  • While holding the upper arms stationary, curl the dumbbells forward while contracting the biceps as you breathe out.
  • Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
  • Slowly begin to bring the dumbbells back to starting position as your breathe in.
  • Repeat for the recommended amount of repetitions.

Side Dumbbell Raise-3 sets of 12 reps


  • Grasp dumbbells in front of thighs with elbows slightly bent.
  • Bend over slightly with hips and knees bent slightly.
  • Raise upper arms to sides until elbows are shoulder height.
  • Maintain elbows' height above or equal to wrists.
  • Lower and repeat.

Tricep Dips-3 sets of 12 reps


  • Hoist yourself up onto a bench, chair or step as long as it is stable and secure to take your body weight.
  • Hands should be shoulder width apart fingers facing forward and elbows pointing backwards with a slight bend in the elbows.
  • Legs extended out in front of you with a slight bend in the knee.
  • Slowly lower your body until your shoulder joints are below your elbows.
  • Push back up until your elbows are nearly straight but do not lock them out.

Skullcrushers-3 sets of 12 reps


  • Lie on bench with narrow overhand grip on barbell.
  • Position barbell over shoulders with arms extended.
  • Lower bar to forehead by bending elbows.
  • Extend arms and repeat.

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