Arm Day Workout: Best Exercises for Arms, Get Your Free Fitness Training App

Arm Day

  • beginner level

Looking for an arm day workout? Find the best arm exercises here - download your free fitness training app. Each workout contains six moves that you will perform in straight sets while adhering to the detailed sets, reps, tempo (explained below), and rest. You'll work out four times per week, ideally on Mondays, Wednesdays, Fridays, and Saturdays. Instead of repeating the same workouts week after week, the plan is divided into two-week blocks, with the weekly workouts in each block increasing in intensity the second time around. For example, in the first week of block 1, you'll do four sets of ten reps for moves 1 and 2, followed by three sets of 12 reps for moves 3–6. The moves are the same in the second week of the block, but you'll do one more set of ten reps of moves 1 and 2, and four sets of 12 reps of the remaining moves. The session structure for the second block of your four-week plan has been changed to shift the high-volume emphasis from your arms to your chest. So there are two chest workouts per week in this block, but don't be concerned about losing your newfound arm size and strength – there is still enough dedicated training time for your biceps and triceps to keep the gains coming. Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack. If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional. Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.

Day 1

This daily workout contains 1 exercises, you'll be doing the following exercises:

Day 2

Rest day!

Day 3

This daily workout contains 1 exercises, you'll be doing the following exercises:

Day 4

Rest day!

Day 5

This daily workout contains 1 exercises, you'll be doing the following exercises:

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

Meet the professional

AS FEATURED IN

Fitness Magazine eHow About Los Angeles Times
2021 © Changing Shape - All rights reserved.