YAWT: Total arm workout

[SagaLore]

Until I sign up for a gym, I'm tired of doing bench press, especially without a spotter. :brokenheart:

So for the next month or two, I'm going to completely concentrate on my arms.

I want to drastically define my shoulders, biceps, and triceps. That nice chiseled look. So give me the best excercises! I'm guessing for every musle there must be at least 3 different angles to work...

 

[kage69]

Japanese push-ups. Wide-spaced pull ups, palms out. I've heard climbing rope, arms only, is a great workout too, unless you're scared of heights anyway.

 

[vi edit]

What sort of equipment do you have available? Dumbells? Barbells? Curl bar? Hammer curl bar? Flat/Incline/Decline/Military bench? Preacher curl? Ect.

And just working out one area leads to nothing but injury. You'll over work it causing your connective tissues to get inflamed, your muslces will never recover, and the rest of your body will be unbalanced.

 

[SagaLore]

kage69: I don't have a pull up bar. Sorry. What is a japanese push up?

vi_edit: I have dumbells and a barbell, and a curl bar. I also have a bench, with a slight adjustment for incline or decline. But that is it.

 

[StageLeft]

If all you're going to work is arms and shoulders I'd recommend against doing anything and just stick to running. Even if you manage to build some muscle in those areas it will look truly ridiculous with a sinny back and chest.

 

[bleeb]

The best way is to lose weight and slowly build up. So don't expect to be chizzled in a month. Do lots of reps with medium to low weight sets.

 

[PunDogg]

first off you shouldn;t just work your arms, u need to work your entire body other wise it will be unbalanced, so i would do back and chest execrises with the arm ones, and also i would add forarms to the work out
Shoulders:
1. lateral raise (dumb bells raised to the side)
2. front raises(dumb bells raised straight in front of you)
3. miltary press

Biceps:
1. Hammer curl (dumb bell held with palms facing in, and dumbbell perpindicular to the floor)
2. Dumb curl (dumb bell held with palms faceing up) (or us your curl bar(which should be a cambered bar)
3. if u have a inclined bench, incline dumb bell curl(start with dumb bell held with palrm facing in, and end with palms facing up, its the first two combined but you sitting on an incline bench)

Triceps:
1. Skull crushers (cambered bar, or dumbbell, hold weight directly above your chest, tri's perindicular to the floor, then bring weight back to your forhead(make sure you use a lighter weight) and then bring it back up)
2. Dips (use a bench, hands should be shoulder width apart on bench, dip down till your tri's man a 90 degree angle, then back up
3. if you have a pulley system in your gym, do the underhand pull down(grab pulley with palm facing up, this is for each side by its self, pull down till arm is exteneded, do not bend or twist your arm/body to get weight down, u could injure your shoulder
4. if you do not have a pully system, do tricep overhead extenstion. (Sit with back straight on a bench, better if it has a back rest, take dumbbell grab the one end of the weight, so it hangs perpendular to the floor, lowe the weight behind your head while keeping your tri's straight and perpendicular to the floor, and keep your tri's close to your ears, as to keep good form.
5. you can also do back close griped benchpress (lye on the bench, hold the bar with a close grip expect switch it, instead of your palms facing away from you, turn them so they face you. Lower ther bar down untill it is close to your chest(but not touching) when bringing the bar down, a good way to tell if you should stop is when your arms make a 90 angle, your tri's on the bench flat and your forarms straight up, then push the bar up. make sure u do this very slow, otherwise it could throw your shoulders out of line.
6. tricep iso (ly on the bench, take a light weight dumbbell, hold your arm straight out infront of you while lying on the bench your palm should be facing away from your and dumb bell parellel to where you would bring the bar down for a bench press, take your other hand and place it on the extened arms elbow. then slower lower the weight down to your chest using your support arm to steady the arm and to keep the tricep vertical. do not bend your arm inward(will mess up your shoulder) lower the weight with the support of the free hand, then bring it back up)

I will write more aobut the forarms, back , and chest if you need it

Dogg

 

[SagaLore]

Originally posted by: Skoorb
If all you're going to work is arms and shoulders I'd recommend against doing anything and just stick to running. Even if you manage to build some muscle in those areas it will look truly ridiculous with a sinny back and chest.

I just said for a few months, until I get into a gym. I've been doing mostly bench press, with only occasional bicep workout and and even less occasional shoulder workout. So technically I'm already ahead with the chest and need to catch up on the arms.

 

[vi edit]

Shoulders:
1. lateral raise (dumb bells raised to the side)
2. front raises(dumb bells raised straight in front of you)
3. miltary press

4. Bent over rows (Hand on bench, bent over, pulling dumbell up from floor)
5. Shoulder shrugs
6. Upright rows. Use a curl bar or two dumbells, bring your arms to rest hold the weights across your waist while standing, and then raise them up to your chin)

 

[PunDogg]

Originally posted by: vi_edit

Shoulders:
1. lateral raise (dumb bells raised to the side)
2. front raises(dumb bells raised straight in front of you)
3. miltary press

4. Bent over rows (Hand on bench, bent over, pulling dumbell up from floor)
5. Shoulder shrugs
6. Upright rows. Use a curl bar or two dumbells, bring your arms to rest hold the weights across your waist while standing, and then raise them up to your chin)

good call, i forgot about those

 

[SagaLore]

Originally posted by: bleeb
The best way is to lose weight and slowly build up. So don't expect to be chizzled in a month. Do lots of reps with medium to low weight sets.

I know I won't look chiseled until I get rid of the layer of fat, but it will still be good to build up the muscle underneath that layer of fat.