Best Arm Workouts

Bíceps and Tríceps workout 

Biceps:

Hammer curls 3 sets of 10 - 12 reps

Concentration curls 3 sets of 12 - 15 reps (each arm)

Dumbbell bicep curls 3 sets of 10 - 12 reps

Preacher curls 3 sets of 10 - 12 reps

Triceps:

Tricep dips 3 sets of 15 - 20 reps

Close grip bench press 3 sets of 10 - 12 reps

Tricep kickbacks 3 sets of 12 - 15 reps

Overhead tricep extension with cable 3 sets of 10 - 12 reps

 

Remember to: rest between sets for hypertrophy, use a proper form and a progressive overload.