3 Arm Workouts To Turn Pistol Arms To Cannons

When training your arms, it’s important to think about the way in which the muscle can move. The biceps muscles will be contracted by flexion at the elbow, and the triceps muscles will be contracted by extension at the elbow.

So – when performing a bicep curl, the best way in which to fully contract your bicep is by fixating your elbows, keeping your shoulders low and slowly raise the dumbbell or barbell to find maximal contraction at the bicep muscle without the shoulder joint being worked.

Similarly with the triceps, fixation of the elbow joint and only using your triceps to do the work by keeping your scapulae retracted, pecs up and allowing your elbows to completely extend out to find maximal contraction of the triceps.

Following on from this explanation, here I present 3 different ‘Arm Day Workouts’ to follow, working on different angles in which, ranges, time under tension and rest periods!

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Arm Workouts for

Strength & Muscle Growth

As a part of your weekly training routine you could add in these 3 arm workouts.

Looking a little like the following:

DAY	AM	PM
MONDAY	ARMS 1	ARMS 2
TUESDAY	LEGS	–
WEDNESDAY	TORSO	–
THURSDAY	REST	–
FRIDAY	ARMS 3	–
SATURDAY	TORSO	–
SUNDAY	REST	–

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Arm Workout #1

Order	Exercise	Sets	Reps	Tempo	Rest
A1	BB Close Grip Press	4	6-8	3010	30s
A2	EZ Preacher Curl	4	6-8	3110	100s
B1	EZ Bar Lying Tricep Extension	4	8-10	3110	30s
B2	DB Spider Curl	4	8-10	3010	100s
C1	Close Grip Press Up (on a bench if needed)	4	8-10	3010	30s
C2	Incline DB Curls	4	12-15	3010	100s
D1	Duel Rope Extension	4	20	3010	30s
D2	Straight Bar Cable Curl	4	20	3110	100s
E1	Single Arm Bicep Curl	1	5 mins	2010	–

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Arm Workout #2

Order	Exercise	Sets	Reps	Tempo	Rest
A1	EZ Bar Lying Tricep Extension	5	12-15	2020	30s
A2	EZ Preacher Curl	5	12-15	2020	100s
B1	Single Arm Tricep Extension w/cable	5	12-15	2020	30s
B2	BB Spider Curl	5	12-15	2020	100s
C1	Standing Tricep Extension with EZ Bar	5	12-15	2020	30s
C2	Cable Spider Curls	5	12-15	2020	100s
D1	Overhead Bicep Curl on a Lat Pull Down	1	50	2020	x

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Arm Workout #3

Order	Exercise	Sets	Reps	Tempo	Rest
A1	Close Grip Banded Fat Gripz Press	5	20	3010	120s
A2	Close Grip Press Up	5	20	3010	120s
B1	EZ Bar Fat Gripz Preacher Curl	5	20	3010	10s
B2	Seated 1 1/4 Curl	5	20	3010	60s
C1	DB Lying Tricep Ext	5	20	3010	10s
C2	Duel Rope Extension	5	20	3110	60s
D1	BB Spider Curl	5	20	3010	10s
D2	BB Reverse Curl