To get a great set of arms you don’t need to spend countess hours in the gym, all you need is the right program that is designed to work your arms at all angles, that way you can spend less time working out your arms in the gym and more time showing them off! I work my biceps and triceps once a week and always make sure I make each rep count!!
I recommend starting these exercises with a lightweight until you are comfortable with the movement. Each subsequent time you do the workout increase the weight until you are working within the ranges of 3-4 sets of 10-15 reps and using weights that are challenging.
#1 V Bar Push Downs –
#2 Cable Bicep Curls
#3 Standing Dumbell Curls
#4 Dumbell Kickbacks
#5 Overhead Tricep Extensions
#6 Standing Barbell Curls
I always try and work my abs at the end of every second workout, or whenever they are not still sore from a previous session. I do three super sets of Hanging Leg Raises and Decline Crunches making sure that I keep the tension on all the time and don’t pause at the top or bottom of the movement.