HANDS ON GYM TRAINING PLAN

Train your arms like Arnold Schwarzenegger with our video tutorials—Focuses Fitness Gym Arm Workout Plan:

Strong and well-developed arms not only enhance your overall physique but also play a crucial role in various everyday movements and athletic performance. In this comprehensive arm workout, we'll target the biceps and triceps with four highly effective exercises. Whether you're looking to build sleeve-busting biceps or sculpted triceps, this workout is designed to help you achieve your goals. Let's sculpt strong and defined arms together!

1. Spider curl

Start by setting an incline bench at a 45-degree angle.

Stand facing the bench and hold a dumbbell in each hand with an underhand grip (palms facing up).

Position yourself with your chest against the incline bench, allowing your arms to hang straight down towards the floor.

Keeping your upper arms stationary, curl the dumbbells towards your shoulders while contracting your biceps.

Squeeze your biceps at the top of the movement and then slowly lower the weights back to the starting position.

2. Standing biceps dumbbell

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms fully extended and palms facing forward.

Keep your elbows close to your sides and contract your biceps to curl the dumbbells up towards your shoulders.

As you curl, focus on squeezing your biceps and maintaining a controlled motion.

Pause at the top of the movement and then slowly lower the dumbbells back to the starting position, fully extending your arms.

3. Triceps extension

Stand with your feet shoulder-width apart, holding a dumbbell in both hands.

Raise the dumbbell overhead, fully extending your arms with your palms facing inward.

Keep your upper arms close to your head and lower the dumbbell behind your head, bending your elbows.

Once your forearms are parallel to the floor, pause and contract your triceps.

Extend your arms back up to the starting position, fully contracting your triceps.

Repeat for the desired number of repetitions.

4. Skull-crushers

Lie on a flat bench with a barbell or an EZ-bar in your hands, arms fully extended above your chest.

Start with a shoulder-width grip and your palms facing away from you.

Slowly lower the bar towards your forehead, keeping your upper arms stationary and elbows in.

Pause briefly when the bar is near your forehead, and then extend your arms back up to the starting position, fully contracting your triceps.

Repeat for the desired number of repetitions.

FULL WORKOUT HERE: