* Be careful not to over-train if you are also doing chest or back workouts, because they also target arms. Focus on about 3 workouts and start off with light weights to do 8-12 reps for 3 sets. If you are concentrating on hitting your upper body, view the ‘Upper Body Week Plan’.


  • Barbell/Ez bar curl

  • Preacher curl with Ez bar

  • Dumbbell preacher curl

  • Incline dumbbell curl

  • Reverse barbell preacher curl

  • Concentration curls


  • Close grip barbell bench press

  • Dips

  • Cable rope over head triceps extension

  • Tricep extension with dumbbell


  • Barbell/dumbbell wrist curl


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