Arm Exercises

Aesthetic Training: Arms

Fitness model and MuscleTech athlete Abel Albonetti shows you how to sculpt the perfect bis and tris.

Aesthetic Training: Arms
Steve Boyle / M+F Magazine
Steve Boyle / M+F Magazine
Exercises 10
Equipment Yes

Abel's Aesthetic Training Tip:

“With arms, I make sure to do plenty of work on both the biceps and the triceps. And just like with all my muscle groups, I start with relatively heavy weight for the first few exercises. Later in the workout, I go a little lighter and do more reps to further deplete the muscle. But when you’re trying to build muscle, you want to lift as heavy as possible—especially early on in the set—while keeping good form.”


Return to Abel's Legs Workout>>

Return to the Aesthetic Training Program>>

Abel's Arm Workout Perform A & B exercises as a superset.

Exercise 1A

Barbell Biceps Curl You'll need: Barbell How to
bicep curl thumbnail
5 sets
12, 10x3, 8 reps
-- rest
On the final set, do a dropset.

Exercise 1B

Lying EZ-Bar Triceps Extension You'll need: Bench, EZ-Bar How to
Lying EZ-Bar Triceps Extension thumbnail
5 sets
12, 10x3, 8 reps
60 sec rest
On the final set, do a dropset.

Exercise 2A

Seated Dumbbell Biceps Curl You'll need: Dumbbells, Bench How to
Seated Dumbbell Biceps Curl thumbnail
4 sets
12 reps
-- rest

Exercise 2B

Seated Dumbbell Overhead Triceps Extension You'll need: Dumbbells, Bench How to
Seated Dumbbell Overhead Triceps Extension thumbnail
4 sets
12 reps
60 sec rest

Exercise 3A

EZ-Bar Preacher Curl You'll need: EZ-Bar, Preacher Bench How to
EZ-Bar Preacher Curl thumbnail
4 sets
12 reps
-- rest

Exercise 3B

Cable Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Cable Pressdown thumbnail
4 sets
12 reps
60 sec rest
Use v-bar handle.

Exercise 4A

Incline Dumbbell Biceps Curl You'll need: Bench, Dumbbells How to
Incline Dumbbell Biceps Curl thumbnail
4 sets
12 reps
-- rest

Exercise 4B

Dumbbell Kickback You'll need: Dumbbells How to
Dumbbell Kickback thumbnail
4 sets
12 reps
60 sec rest

Exercise 5A

Cable Biceps Curl You'll need: Adjustable Cable Machine, Straight Bar Attachment How to
Cable Biceps Curl thumbnail
3 sets
15 reps
-- rest
Use rope attachment.

Exercise 5B

Rope Pressdown You'll need: Adjustable Cable Machine, Rope Attachment How to
Rope Pressdown thumbnail
3 sets
15 reps
60 sec rest
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