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3D Arm Workout

3D Arm Workout

Warm-Up (10 minutes)

  • Dynamic Stretching: Arm swings, shoulder rotations, and wrist circles.
  • Light Cardio: 5 minutes on a treadmill or stationary bike.
  • Warm-Up Sets: 2 sets of light weight bicep curls and tricep pushdowns (15-20 reps).

Superset 1: Biceps and Triceps

A1. Barbell Curl

  • Sets: 3
  • Reps: 8-10
  • Notes: Keep your elbows close to your body, curling the barbell up in a controlled motion.

A2. Skull Crushers (Lying Tricep Extension)

  • Sets: 3
  • Reps: 8-10
  • Rest: 60-90 seconds after completing both exercises
  • Notes: Use an EZ curl bar, lowering it towards your forehead, then extending your arms fully to work the triceps.

Superset 2: Biceps and Triceps

B1. Dumbbell Hammer Curls

  • Sets: 3
  • Reps: 10-12
  • Notes: Perform the curls with your palms facing each other to target the brachialis and forearms.

B2. Tricep Dips

  • Sets: 3
  • Reps: 10-12
  • Rest: 60-90 seconds after completing both exercises
  • Notes: Use parallel bars or a bench, keeping your body upright and elbows pointing back to maximize tricep engagement.

Superset 3: Biceps and Triceps

C1. Concentration Curls

  • Sets: 3
  • Reps: 12-15
  • Notes: Sit on a bench, rest your elbow on the inside of your thigh, and curl the dumbbell with full range of motion for peak contraction.

C2. Overhead Tricep Extension

  • Sets: 3
  • Reps: 12-15
  • Rest: 60-90 seconds after completing both exercises
  • Notes: Use a dumbbell or EZ curl bar, lowering it behind your head and extending fully to work the long head of the triceps.

Superset 4: Forearms

D1. Reverse Curls

  • Sets: 3
  • Reps: 12-15
  • Notes: Hold the barbell or EZ curl bar with an overhand grip, curling it towards your shoulders to target the brachioradialis and forearms.

D2. Wrist Curls

  • Sets: 3
  • Reps: 15-20
  • Rest: 60-90 seconds after completing both exercises
  • Notes: Use a light barbell or dumbbells, sitting on a bench with your forearms resting on your thighs, curling your wrists up and down to isolate the forearms.

Cool Down (5-10 minutes)

  • Static Stretching: Focus on the biceps, triceps, and forearms.
  • Foam Rolling: Target any tight areas in the arms and shoulders.

This 3D arms workout uses supersets to create a balanced and intense training session, ensuring that all angles of your arm muscles are worked for maximum growth and definition.

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