Arm Exercises

Arm exercises are some of the most important exercises that we must keep up with, because our arms tend to get weak fast and turn to flab lighting quick. And for some of us if we let up on the workouts we lose muscle real fast in as little 30 days you can lose up to 15% of your max, and that's just by focusing on other body parts..

These exercises below have been time tested and proven to be by far the very best exercises for toning, strength and muscle building in your arms.

Biceps

Exercise Sets Reps

Barbell Curl 5 sets 8 reps

Barbell Curl 1 set 20 reps

How To Perform Barbell Curl Exercise Video

Incline Dumbbell Curl (bench 30-40 degrees) 5 8

Incline Dumbbell Curl (bench 30-40 degrees) 1 20

How To Perform Incline Dumbbell Curl Exercise Video

Triceps

Exercise Sets Reps

Close Grip Bench Press 5 8

Close Grip Bench Press 1 20

EZ Bar, Lying Tricep Extension 5 8

EZ Bar, Lying Tricep Extension 1 20

How To Perform Lying Tricep Extension Exercise Video

Tricep Pushdown, (hands 8-10" apart) 5 8

How To Perform Tricep Pushdown Exercise Video