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Get Bigger Arms With This Cable and Dumbbell Arm Workout

Today’s…

workout of the day, we are going to be doing a Cable and Dumbbell Arm Workout. This workout is best done at the gym but it you have the proper equipment, you could do this from home.  

Cardio Round 1…

For today’s cardio, we are going to doing a one mile warmup run on the treadmill or outside. This is a great way to get your heart rate up and the blood flowing.  If you get into a good rhythm, feel free to make this run longer than just a mile. 

Circuit…

For our circuit today we are going to be focusing on arms using cables and dumbbells. This is a 8 exercise workout which has 4 supersets, which we will do 4 times. As you progress in each exercise, increase the weight if it becomes to easy for you.
 

Abs…

For abs we are going to do 2 different exercise for a total of 4 sets. You can do these exercises with out without weight. I like to do them with weights because it makes it more challenging and also helps build bigger and stronger ab muscles. This should get your core burning! 

Stretch

To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have. 

Cable and Dumbbell Arm Workout:

Cable and Dumbbell Arm Workout

Warm up

 – 1 mile warmup run

 

Circuit:

– one arm cable curls 4×10

    – superset with one arm dumbbell tricep extensions 4×10

– one arm cable tricep extensions 4×10

    – superset with dumbbell curls with static hold 4×10

– cable curls 4×10

    – superset with dumbbell skull crushers 4×10

– cable tricep pull downs 4×10

    – superset with standing bicep curls 4×10

 

Abs

 – weighted toe touches 4×20

 – weighted standing oblique dips (left and right side) 4×10

 

One Arm Cable Curls:

One Arm Dumbbell Tricep Extension:

One Arm Cable Tricep Extension:

Dumbbell Curls with Static Hold:

Cable Curls:

Dumbbell Skull Crushers:

Cable Tricep Pull Downs:

Standing Bicep Curls:

Weighted Toe Touches:

Weighted Oblique Dips:

Takeaways

If you are looking for more workout of the day ideas, be sure to go check out our page here for more.

If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).

 

About Post Author

Bobby Petrillo

Bobby Petrillo is 28 years old from Charlotte NC. He went to UNCW where he studied accounting but has been working in Data Analytics since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
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