If you want to make bigger and stronger arms, you need to work your biceps, triceps, and forearms with different exercises, weights, and number of times. Here is an example of a bodybuilder arm workout that you can do in about 300 words:
Warm-up: Do some easy cardio and moving stretches for 5-10 minutes to make blood flow and movement better.
Biceps Workout:
- Barbell Curl: 3 sets of 8-12 times. This is a classic exercise that works both parts of the biceps and lets you use heavy weights. Use a shoulder-width hold and keep your elbows near your body. Curl the bar up to your chest and press your biceps at the top. Lower the bar slowly and fully stretch your arms at the bottom.
- Incline Dumbbell Curl: 3 sets of 10-15 times. This exercise works the long part of the biceps and makes it longer at the bottom. Set an incline bench to 45 degrees and lie back with a dumbbell in each hand. Keep your arms straight and your palms facing forward. Curl the dumbbells up to your ears and squeeze your biceps at the top. Lower the dumbbells slowly and keep your arms behind your body.
- Hammer Curl: 2 sets of 15-20 times. This exercise works the brachialis and the brachioradialis, which are important for arm size and power. Hold a dumbbell in each hand with a middle hold and your arms at your sides. Curl the dumbbells up to your shoulders and keep your palms facing each other. Lower the dumbbells slowly and fully stretch your arms at the bottom.
Triceps Workout:
- Close-Grip Bench Press: 3 sets of 8-12 times. This is a big exercise that works the whole triceps, especially the side part. Lie on a flat bench and hold a barbell with a shoulder-width or smaller hold. Lower the bar to your lower chest and keep your elbows near your body. Press the bar up and lock your arms at the top.
- Skullcrusher: 3 sets of 10-15 times. This exercise works the long part of the triceps and makes it longer at the bottom. Lie on a flat bench and hold a barbell or an EZ-bar with a small hold. Stretch your arms over your head and keep your elbows a little bent. Lower the bar to your forehead and keep your upper arms still. Stretch the bar back to the starting position and press your triceps at the top.
- Cable Pushdown: 2 sets of 15-20 times. This exercise works the middle part of the triceps and keeps steady pressure on the muscle. Attach a straight or a V-bar to a high pulley and hold it with an overhand hold. Stand up and keep your elbows near your body. Push the bar down and lock your arms at the bottom. Return the bar slowly and stop before your elbows reach 90 degrees.
Forearm Workout:
- Wrist Curl: 2 sets of 25-50 times. This exercise works the benders of the forearm and the wrist. Sit on a bench and hold a barbell with an underhand hold. Rest your forearms on your thighs and let the bar roll down to your fingers. Curl the bar up to your palms and squeeze your forearms at the top. Lower the bar slowly and repeat.
- Wrist Extension: 2 sets of 25-50 times. This exercise works the straighteners of the forearm and the wrist. Sit on a bench and hold a barbell with an overhand hold. Rest your forearms on your thighs and let the bar roll down to your fingers. Extend the bar up to your palms and squeeze your forearms at the top. Lower the bar slowly and repeat.
Cool-down: Do some still stretches and rub your arms for 5-10 minutes to relax and recover.
Reports: