STRENGTH

TRAINING FOR ARM MUSCLES

Type of Training
Exercise
Repetitions
Sets
Load
Intensity Rest between sets
ME
Seated Free Weight Bicep Curl Low 16 / High 22
3
20-30% of 1RM
20-30%
30 Secs
ME
Cable Standing Free Weight Curl Low 16 / High 22
3
20-30% of 1RM
20-30%
30 Secs
ME
Preacher Curl
Low 16 / High 22
3
20-30% of 1RM
20-30%
30 Secs
ME
Seated Hammer Curl
Low 16 / High 22
3
20-30% of 1RM
20-30%
30 Secs
ME
EZ Bar Curl
Low 16 / High 22
3
20-30% of 1RM
20-30%
30 Secs
ME
Cable Tricep Pull Downs
Low 16 / High 22
3
20-30% of 1RM
20-30%
30 Secs
ME
Lying Tricep Press
Low 16 / High 22
3
20-30% of 1RM
20-30%
30 Secs
ME
Body Weight Tricep Dip
Low 16 / High 22
3
Body Weight Body Weight
30 Secs
ME
Seated Tricep Press
Low 16 / High 22
3
20-30% of 1RM
20-30%
30 Secs
ME = Muscular Endurance; the ability of your muscles to prolong the onset of fatigue
MH
Seated Free Weight Bicep Curl Low 8 / High 12
3
60-80% of 1 RM
60-80%
60-90 Secs
MH
Cable Standing Free Weight Curl Low 8 / High 12
3
60-80% of 1 RM
60-80%
60-90 Secs
MH
Preacher Curl
Low 8 / High 12
3
60-80% of 1 RM
60-80%
60-90 Secs
MH
Seated Hammer Curl
Low 8 / High 12
3
60-80% of 1 RM
60-80%
60-90 Secs
MH
EZ Bar Curl
Low 8 / High 12
3
60-80% of 1 RM
60-80%
60-90 Secs
MH
Cable Tricep Pull Downs
Low 8 / High 12
3
60-80% of 1 RM
60-80%
60-90 Secs
MH
Lying Tricep Press
Low 8 / High 12
3
60-80% of 1 RM
60-80%
60-90 Secs
MH
Body Weight Tricep Dip
Low 8 / High 12
3
Body Weight Body Weight
60-90 Secs
MH
Seated Tricep Press
Low 8 / High 12
3
60-80% of 1 RM
60-80%
60-90 Secs
MH = Muscular Hypertrophy; an increase in the size of the muscle
MP and Power Seated Free Weight Bicep Curl
Low 6 / High 8 Low 3 / High 4 40-80% of 1 RM
40-80%
90-120 Secs
MP and Power Cable Standing Free Weight Curl Low 6 / High 8 Low 3 / High 4 40-80% of 1 RM
40-80%
90-120 Secs
MP and Power
Preacher Curl
Low 6 / High 8 Low 3 / High 4 40-80% of 1 RM
40-80%
90-120 Secs
MP and Power
Seated Hammer Curl
Low 6 / High 8 Low 3 / High 4 40-80% of 1 RM
40-80%
90-120 Secs
MP and Power
EZ Bar Curl
Low 6 / High 8 Low 3 / High 4 40-80% of 1 RM
40-80%
90-120 Secs
MP and Power
Cable Tricep Pull Downs
Low 6 / High 8 Low 3 / High 4 40-80% of 1 RM
40-80%
90-120 Secs
MP and Power
Lying Tricep Press
Low 6 / High 8 Low 3 / High 4 40-80% of 1 RM
40-80%
90-120 Secs
MP and Power
Body Weight Tricep Dip
Low 6 / High 8 Low 3 / High 4 Body Weight Body Weight
90-120 Secs

MP and Power
MS
MS
MS
MS
MS
MS
MS
MS
MS

Seated Tricep Press

Low 6 / High 8 Low 3 / High 4 40-80% of 1 RM
40-80%
MP = Muscular Power; exerting maximal strength and speed in a movement
Seated Free Weight Bicep Curl
Low 1 / High 5 Low 3 / High 5 85-95% of 1 RM
85-95%
Cable Standing Free Weight Curl Low 1 / High 5 Low 3 / High 5 85-95% of 1 RM
85-95%
Preacher Curl
Low 1 / High 5 Low 3 / High 5 85-95% of 1 RM
85-95%
Seated Hammer Curl
Low 1 / High 5 Low 3 / High 5 85-95% of 1 RM
85-95%
EZ Bar Curl
Low 1 / High 5 Low 3 / High 5 85-95% of 1 RM
85-95%
Cable Tricep Pull Downs
Low 1 / High 5 Low 3 / High 5 85-95% of 1 RM
85-95%
Lying Tricep Press
Low 1 / High 5 Low 3 / High 5 85-95% of 1 RM
85-95%
Body Weight Tricep Dip
Low 1 / High 5 Low 3 / High 5 Body Weight
85-95%
Seated Tricep Press
Low 1 / High 5 Low 3 / High 5 85-95% of 1 RM Body Weight
MS = Muscular strength; exerting maximal force in a movement
1RM = Maximum lift in load (weight) for that single, specific exercise

90-120 Secs
>2 mins
>2 mins
>2 mins
>2 mins
>2 mins
>2 mins
>2 mins
>2 mins
>2 mins