Quick arms routine

Kelson's picture
Blog Category: 

​The guns, the cannons, the pythons, there are so many names for your arms when you work out. Everyone I know has enjoyed doing an arms workout at some point in time, it’s satisfying to see your arms grow and to feel stronger. The people who tend to work the arms the most are those who do split body part routines such as working one or two body parts a day or if you’re consumed for time, three days a week working something like chest and back on the same day. If your just looking for a couple of exercises that would be worth your time to work the biceps and triceps in a hurry and still get some bang for your buck, check out the exercises below.


Do all exercises for 3 sets for 10-12 repetitions.


Standing neutral grip bicep curls

How to do it: Stand with your feet shoulder width apart, hold the dumbbells at your sides with your elbows close to your body, curl up, and then down keeping strict form.



Incline dumbbell curls


How to do it: Lie back on an inclined bench keeping your back flat on the bench, hold the dumbbells at your sides, curl up with as little shoulder movement as possible (Ideally you want none) and then bring the dumbbells back to the starting position.





How to do them: Mount a shoulder width dip bar, have your shoulders above your hands, keep your hips straight, lower yourself until you feel a slight stretch on your shoulders, push up and repeat.


Single arm overhead extensions


How to do them: Sit on your seat with the dumbbell positioned just over your head, lower the dumbbell behind your head or shoulder while maintaining arms vertical position, press up and repeat


It's a simple, no frills routine that will get you what you need. So until next time,

Kelson Wohlers

Recent Comments

Share this:

Posts by Kelson

Mon, 07/11/2016 - 09:43
Appears in:

Hypertrophy or as it’s more commonly known ‘’bodybuilding’’ is one of the most frequently done styles of training. It’s popular, it’s fun, and easy to do. Sometimes people want to change their body composition or add a bit of lean muscle to their frame.

Tue, 07/05/2016 - 13:25
Appears in:

Push ups, it’s one of the first exercises we learned as kids and one of the first we abandoned as teenagers or adults entering the gym for the first time. Admit it, you did it. I know I did. Why was it abandoned?

Thu, 05/12/2016 - 14:45
Appears in:

So for this one I wanted to try a different approach and have it as more of a blurb so to speak. I I decided to ask my close friend and client Steven Hamagami about why he loves mud runs and maximal strength training and this is what he had to say.


Wed, 04/27/2016 - 21:33
Appears in:

So for this first piece I spoke to a good friend of mine, her name is Mikayla Battenfelder and like me she is a personal fitness trainer.