Dumbbell Overhead Extension: 2 x 10 - 12, 60 seconds rest.Standing Dumbbell Curl: 3 x 8, two minutes rest.Easy-Bar Skull Crusher: 3 x 8, two minutes rest.Do feel free to decrease rest times or increase the volume if you find things a little easy. You will be able to get a lot out of a little if you're new to the gym, so performing these exercises just once a week will make a big difference. Making the most of this period is what matters most. If you're relatively new to the gym, you can make huge gains during your first months of training. What are the best arm workouts for beginners? Plate Pinch: 2-3 sets to failure, 60 seconds rest.Overhead Rope Extension: 2 x 12 - 15, 90 seconds rest.Reverse Preacher Curl: 2 x 10 - 12, 90 seconds rest.Therefore, you should perform these workouts on its own day, or after your normal training session. It's vital that these exercises complement your primary lifts or activities, and the training should not hamper your performance elsewhere. Rope Overhead Extension or Cable Kickback: 2 x 12 - 15, 60 seconds rest.ĭirect arm work is the best form of training to increase the strength of your arms.Cable Pressdown (V-Bar or Cambered Bar): 3 x 8 - 10, 90 seconds rest. ![]()
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