What is Arm Day?

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What is arm day?

Usually, arm day is when you focus on your upper body. Usually, the upper body can be grouped into two three focuses’ of the upper body. Typically arm day is grouped into three categories:

• Back and Bicep
• Chest, Shoulders, and Triceps
• Biceps and Triceps

They can be mixed up in any variation. Still, these are typically group because they are major muscles such as the Back and Chest coupled with assistant or synergist muscles like the biceps and triceps.

Upper Body Muscle Group

 Usually broken up into several parts:

• Trapezius
• Latissimus Dorsi aka Lats
• Rhomboids, Delts, Rotator Cuff aka Shoulder Muscles
• Biceps
• Triceps
• Pectoralis Major aka Chest
• Pectoralis Minor aka Chest Minor muscles
• Transverse Abdomonis

These focus on arm days, depending on how you periodize your workout, which can also be broken up into separate days or groups. It is common to see Antagonist muscles (muscles that work opposite) group together, such as Latissimus Dorsi and Biceps. You also see Synergistic muscles (muscles that work together), Such as Pectoralis Major and Shoulders. It depends on your goals and what you are trying to build aesthetically. Targeting these muscles on specific days allows people to track their progress and specifically train areas they feel weak.

Two Arm Day Workouts

Today I am sharing two of my favorite Arm Day Splits and a workout to target these muscles. Progressing your weight as your body adapts to the load and resistance will help you to gain muscles in these areas.  

You won’t change despite how often you hit each muscle if you don’t challenge your body. Your body needs to adapt to stress to change, so make sure that you are challenging yourself a little further each workout, either with reps, the speed of reps, or the weight you use to do the exercise.

How to build arm muscles?

To build muscle, you need progression, meaning you need to challenge yourself consistently. In my Bible and Bootcamps programs every 2-3 weeks, I encourage the participants to increase the frequency of their reps or the volume of their weight. To build muscle, you must challenge the existing muscle sending a signal that it needs to grow. Picking up the same weight for more than six-eight weeks will not lead to muscle growth. Your body will adapt, and nothing will change. No challenge equals no change.

I also use supersets or triple sets to group two (superset) or three workouts together (triple set) with little rest in between exercise and a break between sets. I like to do triple sets for chest, shoulder, triceps, and supersets for back and biceps or biceps and triceps. It allows me to get more done in less time. 

Arms Day 1 – Super Sets

Back and Biceps

Each Exercise 3 sets 

• Pullups (Targets Lattissimus Dorsi and trapezius) 3-6 reps
• Renegade Row (Targets the obliques, rhomboids, and triceps) 6-8 reps
• Bentover Row (Targets Latissimus Dorsi, Rhomboids, Trapezius muscles, and Posterior deltoids) 8-10 reps
• W-Raise (Targets Pectoralis, Deltoids, and Triceps) 6-8 reps
• Cross Body Curls (Targets Biceps and Forearms) 10-12 reps
• Dumbbell Reverse Curls (Targets Biceps and Forearms) 6-8 reps

Arms Day 1 Circuit

Back and Biceps

Circuit for 30 seconds each exercise 10 sec rest in between 60-90 seconds between 2-3 sets

• Superman Lifts (Targets lower back, hamstrings, and abs)
• Preacher Curl  (Targets Biceps)
• Alternating Hammer Curl (Target Biceps)
• Dumbbell Punches (Targets shoulders, triceps, and lats )
• Superman Band Pulls (Targets Rear deltoids, Rhomboids, Trapezius., Rotator cuffs.)
• Alternating Bicep Curls (Target Biceps)

Arms Day 2- Super Set

Pectoralis, Deltoids, and Triceps

Each Exercise 3 sets with 10-12 reps each exercise

• Chest Press (Target’s pectorals, deltoids, and triceps)
• Pike Pushup (Target deltoids (shoulders), triceps, pectoralis (chest), trapezius (upper back), and serratus anterior
• Kneeling Tricep Kickback 
• Resistance Band Pullover (Targets pectoral muscles and latissimus dorsi)
• Bentover Tricep Kickback

Arms Day 2- Circuit

Pectoralis, Deltoids, and Triceps

Circuit for 30 seconds each exercise 10 sec rest in between 60-90 seconds between 2-3 sets

• Chest Fly (Targets Pectoralis Major)
• Arnold Press  (Targets the posterior, lateral, and anterior deltoids.)
• Tricep Pushup (Targets the pectoralis major, shoulder muscles, and triceps)
• Incline Pushup (Targets chest muscles)
• Thrusters (Targets shoulder muscles and core)
• Standing Tricep Extension (Target tricep muscles)

Working Arm Day into your Schedule

The upper body is just as important as a lower-body but often neglected in training. Try to work your upper body two to three times per week. With consistency and progression, you can strengthen your upper body and be more confident in your upper body strength. I like to keep don’tnd that programming my clients are challenging the muscle from all sides. Keep that in mind when you trdon’tto create muscle. If you don’t know how or what to do and need coaching, reach out to me.

I try to split my upper body training, so I don’t incur overtraining. Here is an idea of a workout periodization I would use:

A Sample Workout Schedule:

Monday- Leg Day 1

Tuesday Chest, Shoulder, and Triceps Day

Wednesday Leg Day 2, Conditioning or Rest Day

Thursday Back and Biceps Day

Friday Leg Day 2 (Depending on if you did conditioning)

Saturday Conditioning or Biceps and Triceps

Sunday Rwon’tnd Foam Roll

It is up to y. Your body can tolerate it, but make sure that you are working smarter and not harder. I’d you won’t get frustrated in your training. It’s also great to seek a professional for guidance. If you want to set up a goal, consult. I’d love to help you
www.Faithfueledmoms.com/testimonials or join my new Resistance Band Program Bands and Biceps

Do you consistently work your upper body?