Arms Workout Program for Beginners
biceps, triceps, and forearms
Program Overview
- Workout Frequency
- Duration
- Equipment Needed
- Warm-up
- Cool Down
Anatomy of the Arms
- Biceps (Biceps Brachii)
- Triceps (Triceps Brachii)
- Forearms (Flexor and Extensor Muscles)
Arms Workout Routine Breakdown
1. Dumbbell Bicep Curls (Biceps Focus)
- Reps and Sets
- Pro Tip
2. Dumbbell Hammer Curls (Forearm and Biceps Focus)
- Reps and Sets
- Pro Tip
3. Tricep Dips (Bodyweight Triceps Focus)
- Reps and Sets
- Pro Tip
4. Dumbbell Overhead Tricep Extension (Triceps Focus)
- Reps and Sets
- Pro Tip
5. Dumbbell Concentration Curls (Bicep Isolation)
- Reps and Sets
- Pro Tip
6. Wrist Curls (Forearms Focus)
- Reps and Sets
- Pro Tip
Recommended Reps and Sets for Beginners
- Sets
- Reps
- Rest Time
Pro Tips for Success
- Warm-Up
- Progressive Overload
- Mind-Muscle Connection
- Consistency
Common Mistakes to Avoid
- Using Too Much Weight
- Poor Form
- Neglecting Recovery