Arm workout?!
Question: Well, currently, I am going to devote one day to arms. I am trying to do this in 4-5 exercises if possible. Hers it is, what do you think?
Chest Press 3x8
Dips 3x8
Pull downs 3x8
Bicep Curls 3x6( go heavy and strict )
Also, I can sub chin ups and rows for other exercise. What do you think?
Answers: Well, currently, I am going to devote one day to arms. I am trying to do this in 4-5 exercises if possible. Hers it is, what do you think?
Chest Press 3x8
Dips 3x8
Pull downs 3x8
Bicep Curls 3x6( go heavy and strict )
Also, I can sub chin ups and rows for other exercise. What do you think?
Chest press is for chest, your tri's are a secondary muscle but there are better excercises for tri isolation.
Tri's: Skull crushers, Tri push downs, dips, overhead dumbell press, reverse tri single grip, closed grip bench, ropes, etc
Bi's: Single arm seated curls, preacher curls, hammer curls (also hits forearm), rope hammer curl, incline chair seated dumbell curls.
Take 3-4 exercises of each, go 3-4 sets of each, 8-12 reps to failure.
Chin ups the primary muscle are your lats (back) and rows is the same thing. Your bi's are the secondary muscle used. Not great for isolating arms. More isolation is on your back.
I hate certain magazines because they hype garbage supplements etc but you may benefit from looking at workout routines in Muscle and Fitness or Muscular Developement. Atleast the workouts are defined and they show what muscle groups are used in certain exercises. It can also give you ideas for workout routines. Keep in mind, you need to change up your workout every 3-4 weeks as your body becaomes used to them and you will reach a plateau
chest press works chest rows work lats. google tricep and bicep exercises seperately. pick 4 of each and do 3 sets of each exercise.
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