Let’s face it. People instantly judge our physique, more often than not, by the size and definition of our ARMS. I love to work my ARMS for this very reason. As Justin Dees, my coach would say, “We bodybuilders must look like bodybuilders year round.” It makes no sense to do tons of work to get ready for a contest and then backslide into a poor conditioned specimen of humanity. The ARMS are great motivators to keep our bodies in good shape always. I find that the work on my ARMS pays great dividends to my physique and my ego. I would like to walk you through an ARM workout that I do and then I would encourage you to do it yourself. Let me introduce one caveat. Please be cognizant of the poundages you select. Go slow and go light initially so as not to over challenge the muscles being worked that may end up being injured. It’s imperative that you get the movements and the sequence correct first in order to begin increasing the resistance for each set. The principles in this workout stay the same however.
If you have questions or difficulties, you can call me at 808-386-8724 or you can email me at dgraham@pacificmedicalassets.com and I’ll try to help.
I like to work my abs, traps, triceps, and biceps on my ARM days which falls on Thursdays each week.
Traps
I use dumbbells starting at 40 lbs. doing 12 reps of shrugs. Then, I move the weight up to 45 lbs. and do 12 reps of shrugs. and I repeat this process up to 90-95 lbs.
Abs
I do 7 sets of 12-20 reps of flat bench leg roll ups. For this exercise I lie flat on the bench with my butt on the very end of the bench. I lie back and roll my extended legs up to the chest and then continue upward until my hips are off the bench and my feet and thighs are up over my head. I repeat this 12-20 times. Rest for a minute and repeate for a total of 7 sets of 12-20 reps.
Triceps
I first use the straight bar attached to a cable. I do 12 reps and then move the weight up by 10 lbs. I repeat this process until I can only do 10 reps in a set. Then, this is where I begin my heavy workout by doing 7 sets of 12 reps at the highest possible weight.
I then switch to the rope. I do the same workout with the rope as with the straight bar. Keeping in mind that I begin doing 7 sets of 12 reps at the highest possible weight.
I then continue with the rope by doing over the back triceps extensions with the rope. Again, I move the weight up by 10 lbs. until I can only do 10 reps. At this weight I begin my workout of 7 sets of 12 reps.
Biceps
I then attach handles to the cables at the lowest point in the cage. I then do two hand cable curls starting at around 15 lbs. I move the weight up by 10 lbs. for each subsequent set until I can only do 10 reps. At this point I begin my workout of 7 sets of 12 reps.
Biceps and Dumbbells
I then go to the dumbbell rack and select 15 lbs. dumbbells. I do 12 Reps each hand of seated dumbbell curls.
I then do bent over dumbbell curls using 70 – 75 lbs. I alternate arms doing 12 reps each side.
I then repeat the seated dumbbell curls regimen!
Continue this alternating back and forth of these two exercises to failure.
My ARMS have grown immensely in the last two years using this regimen. I also, do not get injured during these workouts due to strict form in performing the movements.
For now, please know that working ARMS is vital to rounding out your entire physique. Never give up and keep pressing to get bigger and more defined.
I hope this little walk through my ARM regimen has helped. Best of luck to all of you as you push yourselves toward excellence.
This is “OUR TIME” — Let’s not squander the time and personal drive that God has given us to be our best.
Until next time.
Douglas E. Graham, Lt Col, USAF, (ret), MHSM
Six Pack and Senior 