Arm training has, is, and probably will remain, the most popular workout done in the gym. After all it’s one of the most revealed body parts year round. I get a lot of questions of how people can build or develop better tone in their arms and so I am going to share my favorite routine that will give your arms that firm shaped feel and appearance in no time!

Exercise Sets Reps
1.       D-bell Curls 3 (15/12/10) x 3
2.       Rope Press down 3 (15/12/10) x 3
3.       Cable Rope Curl 3 20/15/10
4.       Bench Dips 3 15×3

Exercises 1 & 2 are to be done in a superset like fashion meaning you do one set of 3 ascending sets of d-bell curls followed by one set of 3 ascending sets of rope press downs for triceps then rest for 45sec – 1min and repeat. After completing all 3 sets in this fashion move on to exercise 3 & 4 in superset fashion as well but no ascending sets are required here.


After doing this workout your arms will have a ridiculous pump. It is likely you will be sore as well but after a few weeks of doing this you will have the arm tone and shape you always wanted! If you give this workout a try let me know how it works for you below

Published by Victor Egonu

Victor is an expert fitness coach at Fit-Edge helping busy business people build muscle, lose fat and keep it that way!