Arm Workout

Endurance

This workout is designed to help promote muscle endurance in the arms.  This is functional for all sports including those you wouldn't think of like cycling and running.  Beginners should do 3 sets of 15 while those with more experience can do this routine with 3 set of 25.  As with all routines you should lift to muscle failure on your last set.  You will also end this workout with four multi-joint exercises that will allow you to use other muscle to help you squeeze out that last little bit of work out of your arms.  Notice the different arm angles that are used so that  you can be sure to hit all areas of both the biceps and triceps.  Since the muscles you are working are antagonistic (one works while the opposing muscle relaxes) the only rest you will take is when you are moving between exercises.

Superst #1:  Incline Hammer Curls & Overhead Tricep (straight bar)

Superset #2:  Standing Straight Bar Curls & Reverse Grip Tricep Pushdown

Superset #3:  EZ Bar Preacher Curls & Tricep Kickbacks

Superset #4: Rope Pullups-Dips

Superset #5: Close-grip Pullups-Medicine Ball Pushups

As always remember that form is essential not only to be safe but also to get the most out of your workout.  Email todd@peakspeedandstrength.com or call (303) 870-6206 if you have any questions.