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The Perfect Arm Day Workout

June 19, 2015 2 min read

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

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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

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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

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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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