Big Arms Workout

With elbows to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with oppo -site arm. Continue to alternate between sides.

With elbows to sides and palms facing inwards, raise one dumbbell until forearm is vertical and the dumbbell touches the shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.

With elbows to sides, raise the barbell until your forearms are vertical. Lower to original position and repeat.

Start with your elbows to your sides and the bar lowered by your hips. Perform 7 repetations of bringing the bar up so that your arms are at a 90 degree angle to your body. Next, from the 90 degree angle curl the bar to your chest. Then lower back down to the 90 degree and perform 7 of these reps. Finally perform 7 full reps from hips to shoulders.

With elbows to side, raise rope until forearms are vertical. Lower until arms are fully extended. Repeat.

Lower bar to forehead by bending elbows. Extend arms and repeat.

Extend arms down. Return until forearm is close to upper arm. Repeat.

Extend arms down. Return until forearm is close to upper arm. Repeat.

Extend arms down. Return until forearm is close to upper arm. Repeat.

Lower weight to chest with elbows close to body. Push barbell back up until arms are straight. Repeat. Do as many reps as you can, drop weight if you need to until you hit 50 reps.