Updated: Feb 21, 2019
A guys' arms are used in a typical gym workout most of the time.
If you exercise your chest , for example, you are going to use your triceps, while if you work your back you are going to use your biceps and if you hit your shoulders you are going to use both your forearms and triceps.
You can also exercise your arms in a more specific and targeted way, if you choose to do so, and in this vein to follow is a template of exercises to show what you can do in a gym if you have 35 minutes to spare and want to deliver a dedicated arms workout.
First of all, always begin with a short 5 to 10 minutes of cardio' (rowing, cycling, running on a treadmill or using a cross trainer) to prepare for your biceps workout.
Then grab a barbell and undertake a barbell curl with an amount of weight that is a challenge to you, as demonstrated in the video above.
Deliver 3 sets of 10 repetitions of this exercise, with a 15-20 second break in-between each set.
Try to hold up the barbell for a second when undertaking this exercise, then slowly go down and repeat the motion to complete the exercise.
And remember, if you have to swing your back to undertake this exercise, then stop and drop the amount of weight you are working with to maintain a precise delivery, otherwise the exercise is not worth the effort.
Next, move on to a hammer dumbbell curl:
Deliver 3 sets of 10 repetitions with a 15-20 second break in-between each set of this exercise.
When delivering the exercise, sit on a bench and keep your back straight at all times.
Also, as above, if you have to swing your back to undertake this exercise, stop and drop the amount of weight you are working with to maintain a precise delivery.
In addition, using a slow motion with this exercise is better than using a fast motion and also has a greater impact.
Then move on to reverse barbell curls (standing up):
Deliver 3 sets of 10 repetitions with a 15-20 second break in-between each set during this exercise.
Your forearm muscles will be more engaged with these movements, which can appear to be nasty, as it is quite uncomfortable to deliver, though it is a good and useful exercise that delivers results!
Next deliver 3-4 minutes of abs' exercises to provide an active break, before moving on to the final part of this routine.
Begin your triceps workout with a push down triceps extension using a small bar pulley:
Deliver 3 sets of 10 repetitions, combined with a press up from the floor, using a narrow grip, with a 15-20 second break in-between each set for this exercise.
Then follow it up with bench dips, making sure to stretch your arms properly in a smooth, long movement:
Deliver 3 sets of 12 repetitions with a 15 second break in-between each set for this exercise.
Finally, move on to a one arm reverse pulley push down to complete this arms workout:
Deliver 3 sets of 10 repetitions per each arm, with a 10-15 break in-between each set for this exrcise.
And you are done!
An arms workout is a very specific workout and as mentioned above you will need to be put aside around 35 minutes or so if you do want to target this group of small muscles.
You should also aim at all times to maintain a good, clean technique while performing these exercises to get the results you want.
Guns out, guys!