Arm Exercises

Written By Stephen Batchelor

Tricep Extensions

Frequency: 2-3x a week
Volume: 3-5 sets of 4-8
Technique guidance: This exercise is aimed to build strength, to do this it needs to be fatiguing. Find a weight that is a challenge, aim for a difficulty of 6-8 out of 10 (where 10/10 would be that you could not do another repetition if someone offered you £100!)

Tricep extensions (skull crusher variant)

Frequency: 2-3x a week
Volume: 3-5 sets of 4-8
Technique guidance: This exercise is aimed to build strength, to do this it needs to be fatiguing. Find a weight that is a challenge, aim for a difficulty of 6-8 out of 10 (where 10/10 would be that you could not do another repetition if someone offered you £100!)

Bicep curls

Frequency: 2-3x a week
Volume: 3-5 sets of 4-8
Technique guidance: This exercise is aimed to build strength, to do this it needs to be fatiguing. Find a weight that is a challenge, aim for a difficulty of 6-8 out of 10 (where 10/10 would be that you could not do another repetition if someone offered you £100!)

Bicep (hammer) curls

Frequency: 2-3x a week
Volume: 3-5 sets of 4-8
Technique guidance: This exercise is aimed to build strength, to do this it needs to be fatiguing. Find a weight that is a challenge, aim for a difficulty of 6-8 out of 10 (where 10/10 would be that you could not do another repetition if someone offered you £100!)

Stephen Batchelor
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Wrist Exercises