Arm Workouts – 3 Killer Workouts

arm workouts

Arm Workouts – 3 Killer Workouts

No matter what season is approaching one of the sexiest body parts on both men and women is definitely toned arms. Something about the biceps or toned arms that really show through a t-shirt or sweater!

This article is strictly about 3 killer arm workouts which will get you those arms that you’ve always wanted and who knows, maybe they’ll also help you excel in any sport you take part in!

Remember when it comes to reps and sets there are two main categories you should aim to vary in your workout routine:

High reps with lighter weights is great for toning and bring out definition in those muscles. High reps range in the 12-14 area. In this category 3-4 sets is a great number to hit with little rest between sets, generally less than 60 seconds.

Lower reps with heavier weights is great for adding muscle size and strength. Lower reps range in the 6-10 area. In this category 2-3 sets is a great number to hit with a good rest between sets, generally about 60 seconds.

Ready for these workouts?

Killer Arm Workout 1:

Barbell Curls (view image)
Close Grip Bench Press (view image)
Standing Alternating Dumbbell Curls (view image)
Triceps Rope Push Downs (view image)
Rope Cable Hammer Curls (view image)
Cable Rope Overhead Triceps Extensions (view image)

Killer Arm Workout 2:

Barbell Curls Lying Against Incline Bench (view image)
Bench Dips (view image)
Cable Curls (view image)
One Arm Triceps Extension (view image)
Lying Cable Curl (view image)
Dumbbell Skull Crushers (view image)

Killer Arm Workout 3:

Wide Grip Barbell Curls (view image)
EZ Bar Triceps Extension (view image)
Cross Body Hammer Curls (view image)
Reverse Grip Triceps Push Down (view image)
Preacher Curls (view image)
Triceps Press Seated (view image)

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Arm Workouts – Conclusion

Remember to watch your form and keep your abs tight when performing any of these exercises to get the most out of them. Keep adding variety to these workouts by changing their order, alternating focus on toning weeks and strength weeks and also having at least 2-3 days between these arm-specific workouts to give them enough time to recover.

Have any questions or feedback about these 3 killer arm workouts? Please leave a comment below…

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Author Profile

Sam Omidi is the founder of Weight Loss and Training and is accredited with a Bachelors in Kinesiology as well as certification in Nutritional Sciences, Personal Training and Advanced Exercise Nutrition. Follow Sam via Twitter @samomidi


  1. Hi,

    I’m relatively new to lifting. Would i do like one of these workouts on Monday, the other on Wed the other on friday(which are my upperbody/arms days) and rotate like that, or should i just pick one and stick to it for a couple weeks. Thanks!

    • That sounds like good bu tmake sure to change it up completely in 6 weeks.

  2. hi sam, i am heading to greece this june and im trying to get into better shape for it im trying to put on lean muscle as well as some bulk but id have a low fat percentage to show off a six pack i have 5 months to do so im already in good shape i just cant seem to get those fundamentals that i want i was wondering if you could suggest certain workouts on your website for me to look over to build arm muscle chest and abs thanks

  3. Hi Sam I was wondering how long i should use this workout until i should see results and change it up??

    • Hi Walter, give it about 4-6 weeks!

  4. the pics dont work

    • Thanks for bring that to my attention, the coding was missing some elements which have now been fixed! 🙂

  5. should I do these workouts all on the same day or alternate days?

    • Definitely separate days Walter!

  6. Great workouts, how much protein do you think would be good to have each day to get these big guns?

    • Hi Bobby, aim for one or two protein shakes a day (using one scoop each). That should be quite enough protein if you are also eating lots of lean meats and dairy products.

    • Hey Scott, my sincere apologies on that, Google provided us with the image so we weren’t aware that it was in reference to you. Great job though buddy, just saw your website and youtube channel and they are both killer! We are very impressed and have added a link to your youtube in the article. Let me know if there is anything else we can do! 🙂

  7. Hi sam, can I add these arm workouts to the women fitness plan phase 2?


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