One great way to really lay the smack down to your arms, or any muscle for that matter. Would be to use a technique called Pre-exhaustion. This is where you perform a large compound movement that uses multiple muscle groups, and following that exercise with an isolation exercise (that focuses on one specific muscle group).
The isolation exercise typically being a secondary muscle group that is activated in the first exercise. Hence the name pre-exhaustion, meaning to fatigue the muscle before isolating it.
This is useful in lagging body parts that you may want to “bring up”.
- Lower body:
Squats (Quads/Glutes/Hamstring) : Leg Extension (Quads)
Deadlifts (Hamstring/Butt) : Hamstring curls (Hamstring)
Lunges (Quad/Butt) : Floor bridge (Butt)
- Upper Body:
Bench press (Chest/Triceps/Shoulders) : Tricep extension (Triceps)
Bent-over row (Back/Biceps) : Bicep curls (Bicep)
Anyways enough with the technical jargon. Todays workout is going to utilize the previous method.
- Body weight pull up
As many reps as possible.
- Supinated bicep curls
- Cable row
- Hammer bicep curls
- High-low lat pull down
cross-over bicep curls (curl right arm to left pec and alternate).