Blog 4: How To Workout Efficiently


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Arturo Tena, Digital Media Reporter

Welcome back to AT Workouts, today we are going to discuss how to grow your arms. The following exercises are going to mainly focus on your biceps, triceps, and forearms.

The first one we are going over is the most universally known exercise, the bicep curls.

This is another weightlifting exercise that you don’t necessarily have to worry about having a lot of weight as long as you have the right form and focus on the contraction, you should get a good pump. Keep the shoulder and elbow in alignment and lift the weight using your biceps and squeeze at the top. I do this for 5 sets of 7 reps with 30 pound dumbbells.

The next exercise is the tricep extensions, do this for around 6 sets of 8 with a heavy weight that I can also focus on form. Another thing to take in account in your workouts is that the tricep is bigger in size compared to your biceps so if you want to have bigger arms then focus on tricep exercises. Then I move on to tricep dips for 5 sets of however long I can go, with one minute of rest in between sets. The dips also target the lower part of the chest so it’s basically a two in one exercise. My next exercise is barbell curls for the biceps and triceps, I do these for 4 sets of 8. After that I proceed to do as many pushups I can for 3 sets. At the end of my workout if my forearms aren’t pumped then I grab 60 pound dumbbells and walk around a bit until they are pumped.

Thanks for reading! Come back tomorrow for a segment on ‘leg day’.