Contents
Exercising Your Arms
The Arm Muscles
Arm Exercises: Form and Safety
Arm Exercises
Arm Workout Routines
Exercising Your Shoulders
The Shoulder Muscles
Shoulder Exercises: Form and Safety
Shoulder Exercises
Shoulder Routines
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Arm Workout Routines
The following tables provide beginner, intermediate, and advanced arm workouts. If you can do one routine without difficulty, either increase reps and/or sets or jump to the next routine level. (For more on constructing weight training routines, see the Quamut guide to Weight Training Basics, available in Barnes & Noble bookstores and online at www.quamut.com.)
Beginner Arm Routine
Exercise |
Reps |
Sets |
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Bicep curl |
10–12 |
2–3 |
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Triceps pushdown (machine) |
10–12 |
2–3 |
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Reverse barbell curl |
10–12 |
2–3 |
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Wrist curl |
10–12 |
2–3 |
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Reverse wrist curl |
10–12 |
2–3 |
Intermediate Arm Routine
Exercise |
Reps |
Sets |
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Assisted chinup |
12–15 |
2–3 |
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Concentration curl |
10–15 per side |
2–3 per side |
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Triceps extension |
12–15 |
2–3 |
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Reverse barbell curl |
12–15 |
2–3 |
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Wrist curl |
10–20 |
2–3 |
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Reverse wrist curl |
10–20 |
2–3 |
Advanced Arm Routine
Exercise |
Reps |
Sets |
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Chinup |
20–30 |
1–2 |
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Hammer curl |
8–15 |
2–3 |
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Triceps pushups |
15–25 |
2–3 |
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Reverse grip bent-over row |
8–15 |
2–3 |
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Reverse barbell curl |
8–15 |
2–3 |
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Wrist curl |
12–20 |
2–3 |
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Reverse wrist curl |
12–15 |
2–3 |
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 How to Exercise Your Shoulders Without Using Weights |
 How to Exercise Your Triceps Using Weights |
 How to Exercise Your Biceps Using Weights |