Arm Workouts for Men

Is there a man, who does not want big, well built arms? More often than not, most men find it difficult to get the desired results in spite of spending a number of hours doing different arm exercises. This is because the arm workouts are not well designed. When one designs the workouts, it is important that they have a right combination of bicep and tricep exercises. Along with the triceps exercises and the biceps exercises, the workout also should include exercises for pronators and supinators. In other words, arm muscle workouts should include exercises for all parts of the arms.

When Should Arm Workouts be Done?

There are different ways in which you can do the workouts. You can have a day of the week dedicated for them. A lot of men choose to do this. There are others, who choose to combine their arm workout with chest and shoulder workout. There is an advantage of doing the arm exercises along with the chest and shoulder exercises. Some of the chest and shoulder exercises also work the arms, which is helpful building the arm muscles. If you are like me, you will rather do the entire body workout and not have different workouts for different days. However, some people are of the opinion, that doing them on different days is beneficial, as isolated arm workouts reduce total energy wasted, when you are switching between exercises. At the same time, the arms are stressed on one particular day, which helps in building the muscles better. You will have to decide, what suits you best and accordingly do the arm exercises.

Arm Workouts for Men

These can either be done with or without weights. We will now see both the kind of workouts.

... with Weights
One can include a number of arm exercises with free weights and/or machine weights in your exercise regime. Often forearms are a neglected part of the arm. It is necessary, that forearm workout be a part of the arm workout, as they are also one of the most used part of the body. Dumbbells and barbells are used for these workouts. If you are doing the workout at home, then you can use weights easily available at home.

Name of the Exercise	Number of Repetitions	Number of Sets
Hammer Curls	12 to 15 repetitions	2 to 3 sets
Triceps Extension	10 to 12 repetitions	2 to 3 sets
Standing Barbell Curls	12 to 15 repetitions	2 to 3 sets
Triceps Dumbbell Kickbacks	10 to 12 repetitions	3 to 4 sets
Triceps Press	8 to 10 repetitions	3 to 4 sets
Dumbbell Reverse Curls	12 to 15 repetitions	2 to 3 sets
Dips	8 to 10 repetitions	1 to 2 sets
Dumbbell Kickbacks	10 to 12 repetitions	2 to 3 sets
Triceps Pushdown	12 to 15 repetitions	2 to 3 sets
Incline Bench Dumbbell Curls	12 to 15 repetitions	3 to 4 sets

... Without Weights
Arm exercises without weights have gone onto become, best arm exercises. Most of them are bodyweight exercises. Since one does not need any equipment to do these workouts, they can easily be done at home as well.

Name of the Exercise	Number of Repetitions	Number of Sets
Pull Ups	10 to 12 repetitions	1 to 2 sets
Incline Push Ups	12 to 15 repetitions	2 to 3 sets
Chin Ups	8 to 10 repetitions	1 to 2 sets
Decline Push Ups	8 to 10 repetitions	2 to 3 sets
Triceps Dips	8 to 10 repetitions	1 to 2 sets
Biceps Dips	8 to 10 repetitions	1 to 2 sets

These were some of the sample arm workouts for men. Depending on your needs, you can make changes to the workout, by including or excluding some arm exercises. Before you do these exercises make sure you do some warm up exercises, else you may end up injuring yourself.