Here is my current arm workout that I am doing along with my shoulders every Wednesday.

I am doing cluster sets (2 exercise back to back for the same muscle group).

Triceps: 3 sets of 10 -12 reps.

Seated Tricep Extension 

Sit on the end of a bench. Hold a dumbbell in your hands directly behind your head, with your elbow bent and pointed towards the ceiling. Extend through your elbow until your arm is straight and the dumbbell is directly above you. Lower your arm back to starting position and repeat. This move builds arm strength and adds stability to your shoulders and elbows. Plus, working unilaterally will put an end to any muscle imbalances.

I then move straight in to….

Tricep Pushdown

Connect a cable bar attachment to the cable machine. Stand with feet hip width apart with a slight bend in the knees.Grip the bar with palms facing downwards, about shoulder width apart. Keeping your elbows close to your body, take a slight forward lean, and exhale as you push the bar down till your arms full extended. When doing this, focus on just using your triceps to push the bar down whilst keeping your shoulders and arms still. Then slowly release the bar back to starting position as you inhale. Repeat the exercise for however many repetitions required.


Biceps: 3 sets of 10 -12 reps.

Incline Bicep Curl

Sit on an incline bench and hold a dumbell in each hand at arm’s length. Use your biceps to curl the dumbbell until it reaches your shoulder, then lower them back down to your side and repeat. Beware: this position isolates the biceps and prevents other muscles from sharing the load. You can work the entire muscle by turning your wrists out slightly and keeping your elbows pointed towards the floor throughout the rep, a range of motion not available in other arm exercises.

I then move straight in to….

Standing Bicep Curl

Begin standing tall with your feet about hip-width apart. Keep your abdominal muscles engaged. Hold one dumbbell in each hand. Let your arms relax down at the sides of your body with palms facing forward. Keeping your upper arms stable and shoulders relaxed, bend at the elbow and lift the weights so that the dumbbells approach your shoulders. Your elbows should stay tucked in close to your ribs. Exhale while lifting. Lower the weights to the starting position.