An arm-focused workout primarily targets the triceps, biceps , and shoulder muscles. Optional: isolated forearm training.
- Seated dumbbell shoulder press - a compound movement which primarily activates the the deltoid muscle heads and the triceps
- Standing cable bicep curls - great stretch of the muscle and will generate a nice pump
- Single arm cable tricep kickbacks - great stretch of the muscle and will generate a nice pump
- Elevated chest-supported dumbbell spider curls - fantastic isolation movement for the biceps with a nice stretch
- Single arm cable lateral raises - g reat stretch of the side-deltoid muscles and will generate a nice pump
- Standing cable tricep push down - great stretch of the muscle and will generate a nice pump
- Incline bench dumbbell curls - fantastic isolation movement for the biceps with a nice stretch
- Overhead cable tricep extensions - reat stretch of the muscle and will generate a nice pump
For all exercises, choose a weight that pushes you but does not risk physical injury.