What is the best arm day workout? The Ultimate Arm Day Workout for 2024

Get ready to pump those guns. We’ve incorporated all the hottest training trends to turn your biceps and triceps into machines. ARM DAY HERE WE GO…

Workout Plan:

Warm-up with 5-10 minutes

  1. Light cardio
  2. Dynamic stretches.

Set 1:

Barbell curls:

3 sets of 10 reps

EZ bar skull crushers:

3 sets of 10 reps

arm day

Set 2:

Hammer curls:

3 sets of 10 reps

Overhead triceps extensions:

3 sets of 10 reps

Set 3:

Dumbbell curls:

3 sets of 10 reps

Set 4:

Cable rope triceps pushdowns:

3 sets of 10 reps


Make sure to stretch your arms and shoulders to prevent muscle soreness.

Bonus Tips:

  1. Challenge yourself by gradually increasing the weight, reps, or sets over time.
  2. Use a weight that allows you to maintain strict control throughout the entire exercise.
  3. Aim for at least 48 hours of rest before training your arms again. So your muscles have enough time to build and repair.

Fuel Your Fitness:

  1. Eating a healthy diet
  2. Rich in protein
  3. Carbohydrates will help you build and also maintain muscle mass.

Consider adding these foods to your post-workout meal:

  1. Chicken or fish: Excellent source of protein.
  2. Brown rice: contain carbs for sustained energy.
  3. Fruits and vegetables: they provideEssential vitamins and minerals.

Stay Motivated:

  1. Track your progress
  2. Set goals
  3. Find a workout buddy to push you for better
  4. Stay Consistent

Just remember!

  1. train hard.
  2. Eat clean.
  3. Stay motivated.

Now go out there and crush it!

Don’t forget to share your thoughts with us. We can’t wait to see your results!

I hope this blog is what you were looking for!

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