ARMS WORKOUT

AN ISO-TENSION SET FOR SIZE & STRENGTH

Isolating muscles when weight training is the first step in developing them to their potential. The tension provided during the repetitions forces fiber growth. A strategy of combining isolation and tension forces maximal gains. The Iso-tension strategy works particularly well when bombing arms. The isolation is addressed by the various exercises. The tension comes in before and after each repetition, through a flex of the muscle under siege. The following biceps and triceps workout employs a variety of weightroom equipment. Perform eight repetitions of each exercise twice weekly.

Barbell Preacher Curls

Stand at a preacher curl station grasping a barbell palms up at arms' length. Flex the biceps, then proceed to curl the bar up until biceps meet forearms. Pause and again flex the biceps before returning to starting position.

Seated Dumbbell Curls

Sit grasping dumbbells palms up at arms' length. Flex the biceps, then proceed to curl arms up until biceps meet forearms. Pause and again flex the biceps before returning to starting position.

Dips

Align yourself on a dip station with arms straight. Flex the triceps, then proceed to lower until arms are bent at 90-degree angles. Pause and flex the triceps again before returning to starting position.

Cable Rope Pressdowns

Stand grasping a cable rope attachment with both hands in front of the chest. Flex the triceps, then proceed to extend arms down until straight. Pause and flex the triceps again before returning to starting position.

Rear Cable Rope Extensions

Stand grasping a cable rope attachment with both hands above the head. Flex the triceps, then proceed to extend arms out in front until straight. Pause and flex the triceps again before returning to starting position.

Cable Bar Curls

Stand grasping a cable bar with palms up in front of the waist. Flex the biceps, then proceed to curl the bar up until biceps meet forearms. Pause and flex the biceps again before returning to starting position.

Bar Cable Pressdowns

Stand grasping a cable bar with both hands in front of the chest. Flex the triceps, then proceed to extend arms down until straight. Pause and flex the triceps again before returning to starting position.

Rear Dumbbell Curls

Sit grasping a dumbbell overhead with both hands. Flex the triceps, then proceed to lower the weight behind the head. Pause and flex the triceps again before returning to starting position.

Barbell Curls

Stand grasping a barbell palms up in front of thighs. Flex the biceps, then proceed to curl the bar up until biceps meet forearms. Pause and flex the biceps again before returning to starting position.

Dumbbell Curls

Stand grasping dumbbells palms in at sides. Flex the biceps, then proceed to curl them up until biceps meet forearms. Pause and flex the biceps again before returning to starting position.