5
5
ARM DAY EXERCISES
DUMBBELL WORKOUT
Arm Workout
What Is A Good Number Of Exercises for Arm Day?
A basic arm day routine might include 4-5 exercises; targeting the chest, back, biceps, triceps and shoulders.
Arm Workout
What Made Your Arms Grow The Most?
Progressive overload and protein are the two most important things you should prioritize if you want to see muscle growth and definition in your upper body.
Arm Workout
LATERAL
RAISE
1
Targets:
The lateral deltoid (also engages the anterior deltoids and posterior deltoid).
BICEP
CURL
2
Targets:
The biceps brachii. This classic bicep exercise hits both heads of the biceps muscle.
BATWING
BACK ROW
3
Targets:
Latissimus dorsi, abs and core.
TRICEP
EXTENSION
4
Targets:
The lateral head, medial head and long head of the triceps.
STANDING
CHEST FLY
5
Targets:
Upper arms, chest, shoulders, abs and core.
1. Lateral Raise
2. Bicep Curl
3. Batwing Back Row
4. Tricep Extension
5. Standing Chest Fly
DO IT:
Perform for 40 seconds work, 20 seconds rest.
Screenshot
Workout
FULL Workout
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20-Minute
ARM DAY!
FULL Workout
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