Forearms
Wrist Curls:
3 sets of 10 reps(each direction)
Start with some wrist curls, standing or seated, just working the wrists back and forth. This is a good warm-up to get the blood flowing to the wrists and joints. work in sets of 10 with each hand (wrists facing up/wrists facing down).
Biceps
Cable overhead curl:
3-5 sets of 5-8 reps
A good place to start is the cable curl, which works an overhead movement isolating the biceps and working both at once. Utilize the rack and stand equidistant from either side, making sure to keep your forearms and shoulders in-line to feel the arm muscles and ligaments doing the work.
Hammer Curls:
3-5 sets of 5-8 reps
Hammer curls are beneficial for working the ligaments and tendons that connect the biceps to the forearms. Named for the hammer grip you hold the dumbbell with, you can either rotate as you come up to work the entire bicep, or straight up and down with no rotation to focus more on building up endurance and flexibility in your UCL and MCL.
Ez-Bar Curl:
3-5 sets of 5-8 reps
A staple for the serious bicep routine, the EZ-bar curl forces you into some noticeable pumps. Make sure to avoid jerking your torso, and keep your arms steady at your sides, working both heads in unison with the forearms.
Triceps
Now that you’ve beat the hell out of your biceps, it’s time to do some triceps and compliment the gains, since this muscle group makes up the majority of the human arm structure. Keep the same approach in terms of sets and reps, paralleling the biceps work.
Dip:
3-5 sets of 5-8 reps
Start with the classic dip, as useful in 1974 as it is now. Make sure to keep your arms at a 90-degree angle to prevent having the shoulders do the work.
Rope Pulldowns:
3-5 sets of 5-8 reps
You can either use the rope or the V-shaped bar for these(in case some other goon is taking up all the equipment at the gym). The rope pulldowns are much more effective in working all heads of the triceps, and stretching the appropriate ligaments simultaneously, however.
Grab the ropes far enough towards the bottom where your arms can extend to the side far enough that you can feel the work being done on the back of your arm as you pull down, and out towards your sides.
Skullcrushers:
3-5 sets of 5-8 reps
Using the easy bar or dumbbells for skullcrushers, is arguably the most effective strength-building triceps move besides the dip. Make sure to keep your arms at the correct angle, as to avoid feeling unnecessary pressure on the elbows as you extend outward away from the body.
A spotter is suggested on these workouts so when your triceps fatigue, a buddy can just grab the bar from you and you won’t drop it on your schnoz, ruining your modeling career right then and there.
You can mix and match different variations of biceps, triceps, and forearm workouts to keep the body guessing and keep yourself from getting bored. Just be consistent.
