Today let’s play a game called ‘Friday Fire’. What is ‘Friday Fire’ you ask?
What is ‘Friday Fire’ you ask? Great question.
We are throwing your way, 5 exercises that are going to set your arms on fire.
You up for the challenge? Good. Keep reading.
Arm Exercise #1: 21s
21s go a little something like this. The exercise will be performed like a biceps curl, but broken down into three different movements, with 7 repetitions in each movement, equaling 21 repetitions – make sense now?
Your first 7 reps are from full extension to 90 degrees.
Your second 7 reps are from 90 degrees to full contraction.
Your third 7 reps are full biceps curl.
Adding 21s into your arm routine is a great way to start and end your arm session. Starting with a lower weight at the beginning to help warm up your arms and then step it up in weight at the end to really exhaust your biceps.
Arm Exercise #2: Arm Circles
This exercises may seem small and silly, but it creates a mighty burn. All you need are a set of light weights, yes light. I am talking like 3-5lb light. This burn is going to creep up on you.
For one minute straight circle your arms in small circles, only a few inches in diameter forwards.
Without dropping your arms, after the minute is up, change direction for another minute.
If you are still not feeling the burn the reverse your circles again for another minute and so on. Once you feel the burn, don’t stop – keep the burn for as long as possible before dropping your arms.
Arm Exercise #3:
There isn’t anything too fancy about this little number. All you are doing is adding in an incline bench to your biceps curl. Trust us when we say there is something about just changing your position of your biceps curl that will get you crying for a lighter weight.
Arm Exercise #4
From Men’s Fitness: “Suspension Trainer Triceps Extension – Lengthen the straps and stand underneath the suspension trainer’s anchor point. Lean your weight forward and bend your elbows so you feel a stretch in your triceps. Your palms should face each other behind your head. Keeping your body straight and abs braced, extend elbows, rotating palms so they face down while extended.”
Arm Exercise #5
A bench chest press just went a bit nuts! Have you tried the Tate Press before? Honestly, neither have I. What I can tell you is that I will be trying it tomorrow, how about you?
As said by Bodybuilding – “Lie down on a flat bench with a dumbbell in each hand on top of your thighs. The palms of your hand will be facing each other. By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them in front of you at shoulder width. Note: when holding the dumbbells in front of you, make sure your arms are wider than shoulder width apart from each other using a pronated (palms forward) grip. Allow your elbows to point out. This is your starting position. Keeping the upper arms stationary, slowly move the dumbbells in and down in a semi circular motion until they touch the upper chest while inhaling. Keep full control of the dumbbells at all times and do not move the upper arms nor rest the dumbbells on the chest. As you breathe out, move the dumbbells up using your triceps and the same semi-circular motion but in reverse. Attempt to keep the dumbbells together as they move up. Lock your arms in the contracted position, hold for a second and then start coming down again slowly again.
Tip: It should take at least twice as long to go down than to come up.
Repeat the movement for the prescribed amount of repetitions of your training program.”
Do you dare try all of the exercises the next time it is arm day?