If your arm workout plan needs an upgrade from basic to blasting, there are a variety of new exercises that bring results. Killer arms are much more than big guns. You need well-rounded muscular definition in your forearms and upper arms. For best results, perform your new arm workout plan two or three days a week and allow for a day of rest between sessions. Lift heavier weight loads with which you are able to complete three sets of eight to 10 repetitions. Remember to wear weight-lifting gloves to protect your hands from calluses and small tears which can derail your progress. After a short three- to five-minute warm-up, perform the following arm workout plan in order with little rest between sets.
Dumbbell Incline Curl: Challenge your biceps by changing the angle of your arm curls. Sit on an incline bench that is angled between 45 and 60 degrees. Hold a dumbbell in each protected hand with your arms hanging along your sides and face your palms toward the bench. Keep your right elbow close to your side as you bend your right elbow and curl the dumbbell toward your shoulder. As the dumbbell passes higher than your leg, rotate your palm to face up. Lower the weight as you perform the curl on your left arm.
Forearm Extension and Flexion: Sit on a flat bench and hold a barbell in both hands with your palms facing down. Rest your forearms on your thighs while allowing your hands to extend just beyond your knees. Exhale, raise the barbell toward your forearms but keep your arms in contact with your legs. Inhale and return to the start position. After your desired number of repetitions, flip your palms over to face up. Exhale and raise the barbell toward your forearms and then inhale as you lower the tops of your hands toward your shins.
Triceps Overhead Extension: Sit on a flat bench and hold a dumbbell in your right hand. Extend your right arm overhead with your palm facing in. Keep your elbow stationary as you inhale and bend your elbow to lower the weight behind your head. Exhale and push the weight up to the starting position. Complete an equal number on your left arm. Alternate arms quickly as one is resting while the other is working.
Push-Ups: Burn off any remaining energy in your arms with a set or two of push-ups. Place your hands on the floor slightly wider than your shoulders. Straighten your legs behind you and set your toes on the floor. Bend your elbows and lower your body toward the floor. Exhale and return to the start.