5 Set Arm workout routine:
1. Bicep curls: 3 sets of 8-12 reps
2. Tricep dips: 3 sets of 8-12 reps
3. Hammer curls: 3 sets of 8-12 reps
4. Overhead tricep extensions: 3 sets of 8-12 reps
5. Cable curls: 3 sets of 8-12 reps
Here’s how to perform each exercise:
1. Bicep curls: Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing forward. Keep your elbows close to your body and curl the weights up to your chest, then lower them back down slowly.
2. Tricep dips: Sit on the edge of a bench or chair with your hands gripping the edge. Slide your hips off the edge and lower yourself down by bending your elbows. Push back up to the starting position.
3. Hammer curls: Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing in toward each other. Keep your elbows close to your body and curl the weights up to your chest, then lower them back down slowly.
4. Overhead tricep extensions: Stand with your feet shoulder-width apart and hold a dumbbell with both hands behind your head. Keep your elbows close to your head and extend the weight up and over your head, then lower it back down slowly.
5. Cable curls: Attach a handle to a cable machine and stand facing it with your feet shoulder-width apart. Hold the handle with an underhand grip and curl it up toward your chest, then lower it back down slowly.
Remember to rest for 30-60 seconds between sets and use a weight that challenges you but still allows you to complete the reps with proper form.
