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Free Arm Workouts
"Bicep
and triceps workout routines that build BIG arms."
One of the best free arm workouts that
I've used concentrated on exercises involving both the bicep and triceps muscles, in the
same workout. Some weight lifters prefer to split up their
arm workouts with larger muscle groups.
I have found these split routines
to work well, but for increasing my arm muscle mass, nothing works better
for me than having a workout day devoted entirely to exercising arms. In my free arm routines, I like to use what is
called "super-setting". Basically "supersetting" involves working out one
body part followed by a different body part, immediately afterward. There
is no rest taken in between the two exercises.
For example, I may do one workout set on my biceps
using barbell curls and then immediately follow up a set of skull crushers, for
my triceps. Then I'll take a break before starting the next super set.
I have found using supersets to be one of the best
muscle stimulating training techniques.
Now, before we get too deep into free arm
workouts, please be sure to read our
disclaimer.
Let's take a look at a couple of free arm workouts
that I use.
Free Arm Exercises #1
Superset Biceps and Triceps
|
Bodypart |
Exercise |
Sets |
Reps |
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Biceps |
Standing Barbell Curls
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4 |
6-10 |
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Superset with... |
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Triceps |
Dips
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4 |
6-20 |
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Forearms / Biceps |
Hammer Dumbell Curls
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3 |
10-15 |
| |
Superset with... |
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Triceps |
Skull Crushers
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3 |
8-15 |
| |
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|
Biceps |
Lat
Bar Handle Cable Curls
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3 |
10-15 |
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Superset with... |
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Triceps |
Vbar or Rope Pressdowns
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3 |
10-15 |
Whenever I utilize the above free arm workout
routine, my arms are smoked!
This workout usually takes me about 45 minutes to
an hour to complete.
From my 20+ years of weight lifting, I have found
these useful tricks to building arm muscle:
-
 Keep your form as near perfect as you can.
- Try slowing the weight down on the negative
portion of the lift, and explode the weight up on the positive portion.
- Keep the intensity high during the entire workout,
with moderate breaks in between each set.
- Use mental imagery and focus on conquering the weight.
Free Arm Routines #2
Bicep Split Workout
Another option for arm workouts is to exercise the
biceps or triceps with a major body part. I have found that working out back with biceps and chest with triceps, works best for me when I use a split-body workout
with arms.
If you think about it, when you workout your back
you use your biceps a lot during the back exercises. Back and bicep
workouts both use pulling motions.
If you were to workout out your back one day, then
try exercising your biceps the next day, you may find that your biceps are still
too sore from the back workout you did on the previous day.
It then makes sense to workout biceps on the same
day as your back, in order to group similar muscles in one workout and avoid recovery over
lap.
You could also setup a split body workout with
supersets. I've tried this technique, but found split body routines work
better for me with-OUT supersetting.
Everyone is different though; what works well
for me may not for you. The best approach with using free arm workouts, as
with any routines, is to try a few different ones and see which suit you best.
The following bicep workout is one that I would
do on the same day as my back workout. I would workout my back first, rest for
a couple of minutes, then move onto this bicep routine:
|
Bodypart |
Exercise |
Sets |
Reps |
| |
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Do Back Workout First... |
Varies |
Varies |
Varies |
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Biceps |
Standing Barbell Curls
or
Alternating Dumbell Curls
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4 |
6-10 |
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Forearm / Biceps |
Dumbell Hammer
or
Dumbell Pinwheel Curls
|
2 |
10-15 |
|
Biceps |
Machine Preacher Curls
or
Lat Bar Handle Cable Curls
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2 |
10-15 |
Free Arm Workout #3
Triceps Split Workout
Similar to the above free arm workout, except this
workout involves exercising triceps after one of my
free chest workouts.
Again, I would workout my chest first,
then rest for
a few minutes and move onto this free triceps workout routine:
|
Bodypart |
Exercise |
Sets |
Reps |
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Do Chest Workout First... |
Varies |
Varies |
Varies |
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Triceps |
Bench Dips
(for beginners)
or
Bar Dips
(for seasoned and advanced)
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3 |
6-20 |
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Triceps |
Close Grip Bench Press
(I only do these if I did NOT do any kind of barbell bench pressing
during the chest portion of the workout)
or
Seated Overhead DB Extensions
(try to keep the reps at the higher end of the rep range)
|
2 |
6-15 |
|
Triceps |
Vbar or Rope Pressdowns
|
2 |
10-15 |
If you would like to use a handy printable journal, that
you can fill out and take with you to to the gym to keep track of your workouts, click here
for a
free workout log.
I hope you found these free arm workouts
useful, be sure to social bookmark us if you can, and let a friend know about
these free workout plans too.
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